Comparing Nutrients in 100 grams Mashed Acorn Winter Squash VS Baked Acorn Winter Squash

Macros Ratio

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

Macro Nutrients

	Mashed Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.93% 56kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	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	6.76% 8.8g	11.2% 14.6g	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	6.84% 2.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	15% 0.19mg	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	2.75% 11μg	4.75% 19μg	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	7.22% 6.5mg	12% 11mg	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	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	9.56% 0.086mg	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	7% 0.56mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	10.5% 0.24mg	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	3.86% 27mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.24% 83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mashed Acorn Winter Squash vs Baked Acorn Winter Squash:

• Boiled and Mashed Acorn Winter Squash has 2 times more Vitamin A than Baked Acorn Winter Squash.
• While Baked Acorn Winter Squash contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mashed Acorn Winter Squash vs Baked Acorn Winter Squash:

• Baked Acorn Winter Squash contains 1.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium and 1.5 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Baked Acorn Winter Squash have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Acorn Winter Squash contains 1.6 times more Energy, 1.7 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash as well as Baked Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.