Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter Squash

Weight per 100 calories

Winter Squash, Hubbard, Baked

200g

Mashed Hubbard Winter Squash

333g

Winter Squash, Hubbard, Baked has 1.7 times more energy per 100g than Mashed Hubbard Winter Squash. It has low energy density when compared to other foods. Boiled and Mashed Hubbard Winter Squash having low energy density.

Which food has more nutrients per 100 calories - Winter Squash, Hubbard, Baked or Mashed Hubbard Winter Squash?

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Mashed Hubbard Winter Squash

17%

74%

100 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs Mashed Hubbard Winter Squash

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.28%1.24g

Fat

1.27%1.23g

1.24 gvs1.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.8%0.26g

Saturated Fat

0.79%0.25g

0.26 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.3%0.32g

Omega 3

20.2%0.32g

0.32 gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

1.14%0.19g

0.19 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.6%21.6g

Carbohydrate

16.6%21.5g

21.6 gvs21.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.5%9.8g

Sugars

13.5%9.77g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.8 gvs9.77 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.8%9.8g

Fiber

25.4%9.67g

9.8 gvs9.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.86%4.96g

Protein

8.8%4.93g

4.96 gvs4.93 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Winter Squash, Hubbard, Bakedvs Mashed Hubbard Winter Squash

74.4%670μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

670 μgvs667 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.3%0.15mg

Vitamin B1

11.7%0.14mg

Thiamine

0.15 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.23%0.094mg

Vitamin B2

7.18%0.093mg

Riboflavin

0.094 mgvs0.093 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.98%1.1mg

Vitamin B3

6.96%1.1mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.89mg

Vitamin B5

20%0.99mg

Pantothenic acid

0.89 mgvs0.99 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.5%0.34mg

Vitamin B6

26.4%0.34mg

Pyridoxine

0.34 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8%32μg

Vitamin B9

8.33%33.3μg

Folates and Folic Acid

32 μgvs33.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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21%19mg

Vitamin C

24%21.7mg

Ascorbic acid

19 mgvs21.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.67%0.4mg

Vitamin E

2.67%0.4mg

Tocopherols and Tocotrienols

0.4 mgvs0.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.67%3.2μg

Vitamin K

2.78%3.33μg

Phytomenadione or phylloquinone

3.2 μgvs3.33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winter Squash, Hubbard, Bakedvs Mashed Hubbard Winter Squash

3.4%34mg

Calcium

3.33%33.3mg

34 mgvs33.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.09mg

Copper

17.4%0.16mg

0.09 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.8%0.94mg

Iron

11.7%0.93mg

0.94 mgvs0.93 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.5%44mg

Magnesium

10.3%43.3mg

44 mgvs43.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.8%0.34mg

Manganese

18.3%0.42mg

0.34 mgvs0.42 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.57%46mg

Phosphorus

6.67%46.7mg

46 mgvs46.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%716mg

Potassium

21%713mg

716 mgvs713 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.2%1.2μg

Selenium

1.8%1μg

1.2 μgvs1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.07%16mg

Sodium

1.1%16.7mg

16 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.73%0.3mg

Zinc

3.03%0.33mg

0.3 mgvs0.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.6%170g

Water

8.2%304g

170 gvs304 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Winter Squash, Hubbard, Baked vs Mashed Hubbard Winter Squash:

Both Winter Squash, Hubbard, Baked no Salt and Boiled and Mashed Hubbard Winter Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Winter Squash, Hubbard, Baked vs Mashed Hubbard Winter Squash:

Boiled and Mashed Hubbard Winter Squash contains 1.7 times more Copper and 1.8 times more Water than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Boiled and Mashed Hubbard Winter Squash have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Winter Squash, Hubbard, Baked no Salt and Boiled and Mashed Hubbard Winter Squash have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Winter Squash, Hubbard, BakedVS Spaghetti Winter SquashMashed Hubbard Winter SquashVS Spaghetti Winter Squash

Compare Foods

Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter Squash

Weight per 100 calories

Which food has more nutrients per 100 calories - Winter Squash, Hubbard, Baked or Mashed Hubbard Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: