Comparing Nutrients in 14 ounces Spaghetti Winter Squash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Spaghetti Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	4.24% 123kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	33% 43g	130g per day for Men 19-50 years
Sugars	15% 11g	27% 19.4g	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	15.7% 5.95g	51% 19.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	148% 1330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	52.5% 0.68mg	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	12% 47.6μg	16% 63.5μg	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	9.26% 8.33mg	42% 37.7mg	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	3.44% 0.52mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	20% 0.18mg	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	15.4% 1.23mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	29.3% 0.67mg	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	6.8% 47.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.83% 364g	9.13% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Winter Squash, Hubbard, Baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Spaghetti Winter Squash versus 14 oz of Winter Squash, Hubbard, Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Spaghetti Winter Squash vs Winter Squash, Hubbard, Baked:

• 14 ounces of Spaghetti Winter Squash have 1.7 times more Vitamin B3 than Winter Squash, Hubbard, Baked.
• While 14 oz of Winter Squash, Hubbard, Baked no Salt contain 55.8 times more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Spaghetti Winter Squash vs Winter Squash, Hubbard, Baked:

• 14 ounces of Spaghetti Winter Squash have 1.4 times more Calcium than Winter Squash, Hubbard, Baked.
• While 14 oz of Winter Squash, Hubbard, Baked no Salt contain 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 3.3 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Winter Squash, Hubbard, Baked contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 14 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Hubbard, Baked no Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Winter Squash, Hubbard, Baked no Salt contain 1.6 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 3.9 times more Protein than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Winter Squash, Hubbard, Baked offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.