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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Mashed Acorn Winter Squash	Baked Butternut 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	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.16% 0.028g	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% 21g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	19% 0.25mg	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	9.43% 37.7μg	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	33.3% 30mg	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	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.14% 81.4mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	15% 0.34mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	16.6% 564mg	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	0.53% 7.94mg	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

Nutrient Comparison: Mashed Acorn Winter Squash VS Baked Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Mashed Acorn Winter Squash versus 7 oz of Baked Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Mashed Acorn Winter Squash have 1.4 times more Vitamin B1 than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain 13.6 times more Vitamin A, 1.8 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Baked Butternut Winter Squash contain 1.6 times more Calcium than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Mashed Acorn Winter Squash and Baked Butternut Winter Squash have similar amounts of macro-nutrients per 7 oz
• Both Mashed Acorn Winter Squash and Baked Butternut Winter Squash offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.