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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Boiled Hubbard Winter Squash with Salt	17%	9%	74%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Boiled Hubbard Winter Squash with Salt	Recommended Dietary Allowance
Energy	9.3% 270kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.38% 0.76g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	60.6% 0.97g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	3.4% 0.58g	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	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	35% 25.3g	40.4% 29.3g	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	37% 14g	76.3% 29g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	26.4% 15g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Boiled Hubbard Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	79.2% 1.03mg	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	20% 80μg	25% 100μg	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	39% 35mg	72.2% 65mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Boiled Hubbard Winter Squash with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	52.2% 0.47mg	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	42.5% 3.4mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	54.8% 1.26mg	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	NA	20% 140mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 923g	24.6% 911g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 2.4 times more Vitamin B3 than Boiled Hubbard Winter Squash with Salt.
• While 1 kg of Boiled and Drained Hubbard Winter Squash with Salt contains 33.3 times more Vitamin A, 1.3 times more Vitamin B2 and 1.9 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Boiled Hubbard Winter Squash with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Hubbard Winter Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 2.1 times more Calcium and 1.2 times more Iron than Boiled Hubbard Winter Squash with Salt.
• While 1 kg of Boiled and Drained Hubbard Winter Squash with Salt contains 1.3 times more Copper and 1.8 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Boiled Hubbard Winter Squash with Salt contain similar levels of Magnesium, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Hubbard Winter Squash with Salt lack sufficient amounts of Calcium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Hubbard Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Hubbard Winter Squash with Salt contains 2.1 times more Fiber and 2.2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Boiled Hubbard Winter Squash with Salt offer comparable quantities of Omega 3, Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Boiled and Drained Hubbard Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.