Comparing Nutrients in 14 ounces Succotash VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	13.5% 393kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.05g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.64g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	39.7% 15g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	35.6% 20g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	31% 0.4mg	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	39.7% 159μg	12% 47.6μg	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	66.6% 60mg	9.26% 8.33mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	16.3% 0.15mg	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	91% 7.26mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	21.6% 0.5mg	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	64% 448mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	7.84% 290g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Succotash VS Spaghetti Winter Squash per 14 oz

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

Lets compare vitamin content per 14 ounces of Succotash vs Spaghetti Winter Squash:

• 14 ounces of Succotash have 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.2 times more Vitamin C than Spaghetti Winter Squash.
• While 14 oz of Raw Spaghetti Winter Squash contain 2.8 times more Vitamin B5 than Raw Succotash.
• 14 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Succotash as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Succotash vs Spaghetti Winter Squash:

• 14 ounces of Succotash have 5 times more Copper, 5.9 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 9.4 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Spaghetti Winter Squash.
• While 14 oz of Raw Spaghetti Winter Squash contain 1.3 times more Calcium and 1.3 times more Water than Raw Succotash.
• 14 ounces of Succotash lack sufficient amounts of Calcium
• 14 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Succotash as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Succotash have 3.2 times more Energy, 4.6 times more Omega 6, 2.8 times more Carbohydrate, 2.5 times more Fiber and 7.9 times more Protein than Spaghetti Winter Squash.
• While 14 oz of Raw Spaghetti Winter Squash contain 2 times more Omega 3 than Raw Succotash.
• 14 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein