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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	15% 135μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	15.7% 0.2mg	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	7.94% 31.8μg	4.96% 20μg	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	2.1% 0.32mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	10.4% 0.093mg	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	9.92% 0.79mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	11% 0.25mg	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	5.95% 41.7mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.7% 175g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Hubbard Winter Squash has 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.
• While Boiled and Mashed Hubbard Winter Squash contains 2.9 times more Vitamin A than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Hubbard Winter Squash has 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 Raw Hubbard Winter Squash and Boiled and Mashed Hubbard Winter Squash have similar amounts of Water per 7 oz.
• Both Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Hubbard Winter Squash has 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 Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.