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

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	13.4% 17.4g	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	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	18% 0.23mg	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	8.43% 33.7μg	5.46% 22μg	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	24.3% 22mg	14.3% 13mg	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

	Acorn Winter Squash	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	11.5% 0.1mg	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	17.4% 1.4mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	12.6% 0.29mg	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	10.2% 71.4mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	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	2.35% 0.26mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Acorn Winter Squash have 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 Mashed Acorn Winter Squash.
• While 7 oz of Boiled and Mashed Acorn Winter Squash contain 2.3 times more Vitamin A than Raw Acorn Winter Squash.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Acorn Winter Squash have 1.3 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Potassium than Mashed Acorn Winter Squash.
• Both Acorn Winter Squash and Mashed Acorn Winter Squash contain similar levels of Manganese and Water per seven ounces.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Mashed Acorn Winter Squash contain 1.7 times more Fiber than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Mashed Acorn Winter Squash offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Acorn Winter Squash as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.