Comparing Nutrients in 7 ounces Mashed Acorn Winter Squash VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.3% 13mg	24.3% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	14.3% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mashed Acorn Winter Squash vs Acorn Winter Squash:

• Boiled and Mashed Acorn Winter Squash has 2.3 times more Vitamin A than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mashed Acorn Winter Squash vs Acorn Winter Squash:

• Raw Acorn Winter Squash contains 1.3 times more Calcium, 1.3 times more Phosphorus and 1.3 times more Potassium than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Acorn Winter Squash have similar amounts of Copper, Iron, Magnesium, Manganese, Zinc and Water per 7 oz.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Mashed Acorn Winter Squash has 1.7 times more Fiber than Raw Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Acorn Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.