Compare Foods

Sign in
Menu
Select from foods

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

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked
17%
9%
74%
Mashed Hubbard Winter Squash
17%
9%
74%
100 g ▼

Macro Nutrients

1.72%50kcal
Energy
1.03%30kcal
50 kcalvs30 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.64%0.62g
Fat
0.38%0.37g
0.62 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.4%0.13g
Saturated Fat
0.24%0.076g
0.13 gvs0.076 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
10%0.16g
Omega 3
6.06%0.097g
0.16 gvs0.097 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.57%0.097g
Omega 6
0.34%0.058g
0.097 gvs0.058 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
8.3%11g
Carbohydrate
4.97%6.46g
11 gvs6.46 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.76%4.9g
Sugars
4.04%2.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.9 gvs2.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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 .

Find Vegetables rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
13%4.9g
Fiber
7.63%2.9g
4.9 gvs2.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.43%2.48g
Protein
2.64%1.48g
2.48 gvs1.48 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

37.2%335μg
Vitamin A
22.2%200μg
RAE, retinol activity equivalents
335 μgvs200 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
6.17%0.074mg
Vitamin B1
3.5%0.042mg
Thiamine
0.074 mgvs0.042 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
3.6%0.047mg
Vitamin B2
2.15%0.028mg
Riboflavin
0.047 mgvs0.028 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
3.5%0.56mg
Vitamin B3
2.1%0.33mg
Niacin, nicotinic acid, niacinamide
0.56 mgvs0.33 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
8.94%0.45mg
Vitamin B5
5.94%0.3mg
Pantothenic acid
0.45 mgvs0.3 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
13.2%0.17mg
Vitamin B6
7.92%0.1mg
Pyridoxine
0.17 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
4%16μg
Vitamin B9
2.5%10μg
Folates and Folic Acid
16 μgvs10 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
10.6%9.5mg
Vitamin C
7.22%6.5mg
Ascorbic acid
9.5 mgvs6.5 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
1.33%0.2mg
Vitamin E
0.8%0.12mg
Tocopherols and Tocotrienols
0.2 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
1.33%1.6μg
Vitamin K
0.83%1μg
Phytomenadione or phylloquinone
1.6 μgvs1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

1.7%17mg
Calcium
1%10mg
17 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
5%0.045mg
Copper
5.22%0.047mg
0.045 mgvs0.047 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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
5.88%0.47mg
Iron
3.5%0.28mg
0.47 mgvs0.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
5.24%22mg
Magnesium
3.1%13mg
22 mgvs13 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
7.4%0.17mg
Manganese
5.48%0.13mg
0.17 mgvs0.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
3.3%23mg
Phosphorus
2%14mg
23 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
10.5%358mg
Potassium
6.3%214mg
358 mgvs214 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.1%0.6μg
Selenium
0.55%0.3μg
0.6 μgvs0.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.53%8mg
Sodium
0.33%5mg
8 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
1.36%0.15mg
Zinc
0.91%0.1mg
0.15 mgvs0.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.3%85g
Water
2.46%91g
85 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 grams of Winter Squash, Hubbard, Baked vs Mashed Hubbard Winter Squash:
Comparing minerals per 100 grams for Winter Squash, Hubbard, Baked vs Mashed Hubbard Winter Squash:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: