Comparing Nutrients in 100 grams 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	1.38% 40kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	4.04% 2.93g	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	10.3% 3.9g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	3.57% 2g	2.64% 1.48g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	7.92% 0.1mg	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% 16μg	2.5% 10μg	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	12.2% 11mg	7.22% 6.5mg	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	1.07% 0.16mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	1.4% 14mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	5.22% 0.047mg	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	5% 0.4mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	7.8% 0.18mg	5.48% 0.13mg	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% 21mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.46% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Hubbard Winter Squash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.