Comparing Nutrients in 1 kilogram Boiled Hubbard Winter Squash with Salt VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Hubbard Winter Squash with Salt	17%	9%	74%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	4.63% 1.48g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	187% 244g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	NA	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	76.3% 29g	NA	38g per day for Men 19-50 years
Protein	26.4% 15g	91% 50.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	222% 2000μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	113% 5.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	89.2% 1.16mg	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	25% 100μg	82.5% 330μg	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	72.2% 65mg	91% 82mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	199% 1.8mg	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	35% 2.8mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	334% 7.7mg	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	20% 140mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	24.6% 911g	18.5% 684g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Hubbard Winter Squash with Salt VS Boiled Succotash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Hubbard Winter Squash with Salt versus 1 kg of Boiled Succotash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Hubbard Winter Squash with Salt vs Boiled Succotash with Salt:

• 1 kilogram of Boiled Hubbard Winter Squash with Salt has 13.3 times more Vitamin A than Boiled Succotash with Salt.
• While 1 kg of Boiled and Drained Succotash with Salt contains 4 times more Vitamin B1, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Boiled Succotash with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Hubbard Winter Squash with Salt vs Boiled Succotash with Salt:

• 1 kilogram of Boiled Hubbard Winter Squash with Salt has 1.3 times more Water than Boiled Succotash with Salt.
• While 1 kg of Boiled and Drained Succotash with Salt contains 3.8 times more Copper, 5.4 times more Iron, 4.1 times more Magnesium, 6.1 times more Manganese, 8.4 times more Phosphorus, 1.9 times more Potassium and 6.3 times more Zinc than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled Hubbard Winter Squash with Salt and Boiled Succotash with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Hubbard Winter Squash with Salt has 1.6 times more Omega 3 than Boiled Succotash with Salt.
• While 1 kg of Boiled and Drained Succotash with Salt contains 3.7 times more Energy, 3.8 times more Carbohydrate and 3.4 times more Protein than Boiled and Drained Hubbard Winter Squash with Salt.
• 1 kilogram of Boiled Hubbard Winter Squash with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in one kilogram.