Comparing Nutrients in 7 ounces Mashed Acorn Winter Squash VS Boiled Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Mashed Acorn Winter Squash	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.67% 77.4kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.13% 0.022g	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	15.3% 20g	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	NA	38g per day for Men 19-50 years
Protein	2.37% 1.33g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	37% 331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10.5% 0.14mg	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	7.94% 31.8μg	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	7.7% 6.95mg	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	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	7.94% 0.071mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.25% 18mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	7.76% 264mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	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 Boiled Frozen Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Mashed Acorn Winter Squash versus 7 oz of Boiled Frozen 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 Boiled Frozen Butternut Winter Squash:

• 7 ounces of Mashed Acorn Winter Squash have 2 times more Vitamin B1, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Boiled Frozen Butternut Winter Squash.
• While 7 oz of Boiled Frozen Butternut Winter Squash no Salt contain 4.1 times more Vitamin A, 4.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Mashed Acorn Winter Squash have 1.4 times more Calcium, 1.4 times more Copper, 2.9 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Boiled Frozen Butternut Winter Squash.
• Both Mashed Acorn Winter Squash and Boiled Frozen Butternut Winter Squash contain similar levels of Iron, Manganese and Water per seven ounces.
• 7 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Butternut Winter Squash no Salt contain 1.8 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Boiled Frozen Butternut Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.