Comparing Nutrients in 1 kilogram Hubbard Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Hubbard Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	13.8% 400kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	35% 25.3g	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	103% 39g	37% 14g	38g per day for Men 19-50 years
Protein	35.7% 20g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	75.6% 680μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	76% 0.99mg	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	40% 160μg	20% 80μg	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	122% 110mg	39% 35mg	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	10.7% 1.6mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	14% 140mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	39% 0.35mg	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	50% 4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	47.4% 1.1mg	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	30% 210mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.8% 880g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Hubbard Winter Squash versus 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hubbard Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 1 kilogram of Hubbard Winter Squash has 11.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 3.1 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 1.6 times more Vitamin B3 than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Hubbard Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Hubbard Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 1 kilogram of Hubbard Winter Squash has 1.8 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 1.5 times more Calcium than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Hubbard Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hubbard Winter Squash has 1.7 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 3 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Protein
• Both Raw Hubbard Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.