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

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Mashed Hubbard Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	8% 5.8g	11% 7.84g	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	15% 5.75g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	44% 397μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.96% 20μg	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	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	1.6% 0.24mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	2% 20mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	14% 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	6.95% 0.56mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	15.4% 0.36mg	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	3.97% 27.8mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.7% 175g	3700g per day for Men 19-50 years

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

• Boiled and Mashed Hubbard Winter Squash has 2.9 times more Vitamin A than Raw Hubbard Winter Squash.
• While Raw Hubbard Winter Squash contains 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 1.7 times more Vitamin C, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Hubbard Winter Squash contains 1.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Raw Hubbard Winter Squash have similar amounts of Water per 7 oz.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Hubbard Winter Squash contains 1.3 times more Energy, 1.4 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.