Comparing Nutrients in 500 calories Mashed Acorn Winter SquashVS Butternut Winter Squash

Weight per 500 calories

Mashed Acorn Winter Squash

1471g

Butternut Winter Squash

1111g

Raw Butternut Winter Squash has 1.3 times more energy per unit of mass than Boiled and Mashed Acorn Winter Squash, which is low in comparison to other foods. Mashed Acorn Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Butternut Winter Squash?

Macros Ratio

Protein Fat Carbs

Mashed Acorn Winter Squash

91%

Butternut Winter Squash

90%

500 kcal ▼

Macro Nutrients

Mashed Acorn Winter Squashvs Butternut Winter Squash

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

1.2%1.18g

Fat

1.15%1.1g

1.18 gvs1.1 g

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

Find Vegetables rich in Fat

0.78%0.25g

Saturated Fat

0.73%0.23g

0.25 gvs0.23 g

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

Find Vegetables rich in Saturated Fat

20.2%0.32g

Omega 3

18%0.29g

0.32 gvs0.29 g

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

Find Vegetables rich in Omega 3

1.12%0.19g

Omega 6

1.05%0.18g

0.19 gvs0.18 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

99%129g

Carbohydrate

100%130g

129 gvs130 g

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

Find Vegetables rich in Carbohydrate

Sugars

33.7%24.4g

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

NA gvs24.4 g

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

Find Vegetables rich in Sugars

Fructose

15%11g

≤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 gvs11 g

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

Find Vegetables rich in Fructose

Glucose

%11g

NA gvs11 g

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

Find Vegetables rich in Glucose

Sucrose

%2.44g

NA gvs2.44 g

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

Find Vegetables rich in Sucrose

101%38.2g

Fiber

58.5%22.2g

38.2 gvs22.2 g

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

Find Vegetables rich in Fiber

17.6%9.85g

Protein

20%11g

9.85 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Mashed Acorn Winter Squashvs Butternut Winter Squash

67%603μg

Vitamin A

657%5911μg

RAE, retinol activity equivalents

603 μgvs5911 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

123%1.47mg

Vitamin B1

93%1.1mg

Thiamine

1.47 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

9.05%0.12mg

Vitamin B2

17%0.22mg

Riboflavin

0.12 mgvs0.22 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

49%7.8mg

Vitamin B3

83.3%13.3mg

Niacin, nicotinic acid, niacinamide

7.8 mgvs13.3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

89%4.46mg

Vitamin B5

89%4.44mg

Pantothenic acid

4.46 mgvs4.44 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

132%1.72mg

Vitamin B6

132%1.7mg

Pyridoxine

1.72 mgvs1.7 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

40.4%162μg

Vitamin B9

75%300μg

Folates and Folic Acid

162 μgvs300 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

106%96mg

Vitamin C

259%233mg

Ascorbic acid

96 mgvs233 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

107%16mg

Tocopherols and Tocotrienols

NA mgvs16 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

10%12.2μg

Phytomenadione or phylloquinone

NA μgvs12.2 μg

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

Find Vegetables rich in Vitamin K

Minerals

Mashed Acorn Winter Squashvs Butternut Winter Squash

38.2%382mg

Calcium

53.3%533mg

382 mgvs533 mg

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

Find Vegetables rich in Calcium

85%0.76mg

Copper

89%0.8mg

0.76 mgvs0.8 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

103%8.24mg

Iron

97%7.78mg

8.24 mgvs7.78 mg

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

Find Vegetables rich in Iron

91%382mg

Magnesium

90%378mg

382 mgvs378 mg

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

Find Vegetables rich in Magnesium

93%2.15mg

Manganese

98%2.24mg

2.15 mgvs2.24 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

56.7%397mg

Phosphorus

52.4%367mg

397 mgvs367 mg

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

Find Vegetables rich in Phosphorus

114%3868mg

Potassium

115%3911mg

3868 mgvs3911 mg

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

Find Vegetables rich in Potassium

10.7%5.9μg

Selenium

10%5.56μg

5.9 μgvs5.56 μg

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

Find Vegetables rich in Selenium

2.94%44mg

Sodium

2.96%44.4mg

44 mgvs44.4 mg

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

Find Vegetables rich in Sodium

14.7%1.6mg

Zinc

15%1.67mg

1.6 mgvs1.67 mg

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

Find Vegetables rich in Zinc

35.7%1319g

Water

26%960g

1319 gvs960 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Mashed Acorn Winter Squash vs Butternut Winter Squash:

Boiled and Mashed Acorn Winter Squash has 1.3 times more Vitamin B1 than Raw Butternut Winter Squash.
While Raw Butternut Winter Squash contains 9.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and 2.4 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 B5 and Vitamin B6 per 500 kcal.
Both Boiled and Mashed Acorn Winter Squash as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mashed Acorn Winter Squash vs Butternut Winter Squash:

Boiled and Mashed Acorn Winter Squash has 1.4 times more Water than Raw Butternut Winter Squash.
While Raw Butternut Winter Squash contains 1.4 times more Calcium than Boiled and Mashed Acorn Winter Squash.
Both Boiled and Mashed Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Mashed Acorn Winter Squash has 1.7 times more Fiber than Raw Butternut Winter Squash.
Both Boiled and Mashed Acorn Winter Squash and Raw Butternut Winter Squash have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 500 kcal.
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 500 kcal.

Compare more foods per 500 kcal:

Mashed Acorn Winter SquashVS Baked Butternut Winter SquashButternut Winter SquashVS Baked Butternut Winter Squash

Compare Foods

Comparing Nutrients in 500 calories Mashed Acorn Winter SquashVS Butternut Winter Squash

Weight per 500 calories

Which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Butternut Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: