Comparing Nutrients in 14 ounces Boiled Succotash with Salt VS Baked Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Boiled Succotash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	15% 441kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	32% 41.6g	130g per day for Men 19-50 years
Sugars	NA	10.8% 7.8g	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	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	36% 20g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	38% 0.49mg	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	32.7% 131μg	19% 75.4μg	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	36% 32.5mg	66.6% 60mg	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	NA	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	28.7% 0.26mg	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	75.4% 6.03mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	29.7% 0.68mg	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	66.3% 464mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	7.33% 271g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash with Salt VS Baked Butternut Winter Squash with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Succotash with Salt versus 14 oz of Baked Butternut Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Succotash with Salt vs Baked Butternut Winter Squash with Salt:

• 14 ounces of Boiled Succotash with Salt have 2.3 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Baked Butternut Winter Squash with Salt.
• While 14 oz of Baked Butternut Winter Squash with Salt contain 37.2 times more Vitamin A and 1.8 times more Vitamin C than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Baked Butternut Winter Squash with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• 14 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained Succotash with Salt as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Succotash with Salt vs Baked Butternut Winter Squash with Salt:

• 14 ounces of Boiled Succotash with Salt have 2.8 times more Copper, 2.5 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 4.3 times more Phosphorus, 1.4 times more Potassium and 4.8 times more Zinc than Baked Butternut Winter Squash with Salt.
• While 14 oz of Baked Butternut Winter Squash with Salt contain 2.4 times more Calcium and 1.3 times more Water than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Baked Butternut Winter Squash with Salt contain similar levels of Sodium per 14 ounces.
• 14 ounces of Boiled Succotash with Salt lack sufficient amounts of Calcium
• 14 ounces of Baked Butternut Winter Squash with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Succotash with Salt as well as Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Succotash with Salt have 2.8 times more Energy, 2.5 times more Omega 3, 2.3 times more Carbohydrate and 5.6 times more Protein than Baked Butternut Winter Squash with Salt.
• 14 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Succotash with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 6 in 14 ounces.