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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Mashed Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.094% 0.016g	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	9% 11.7g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	1.37% 0.99g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.06% 0.3mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	12% 0.15mg	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	6.75% 27μg	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	23.3% 21mg	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	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	8% 0.072mg	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	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.35% 0.15mg	8.8% 0.2mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	10.4% 352mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	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	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.42% 89.7g	2.34% 86.4g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash contains 13 times more Vitamin A, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 3.2 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Vitamin B1 per 100 g.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Butternut 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 Butternut Winter Squash:

• Raw Butternut Winter Squash contains 1.8 times more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Iron, Phosphorus and Water per 100 g.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Mashed Acorn Winter Squash has 1.3 times more Fiber than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 1.3 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Omega 3 per 100 g.
• Both Boiled and Mashed Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.