Comparing Nutrients in 1 kilogram Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	9.3% 270kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	6.65% 1.13g	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	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	35% 25.3g	75.6% 54.8g	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	37% 14g	50% 19g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	123% 1.6mg	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	123% 490μg	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	16.7% 15mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	36.7% 0.33mg	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	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	100% 2.3mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	166% 2490mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 923g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves 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 Steamed Sweet Potato Leaves with Salt:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.8 times more Vitamin B5 and 2.3 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 24.5 times more Vitamin A, 2.9 times more Vitamin B1, 12.1 times more Vitamin B2, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9, 8 times more Vitamin E and 135.8 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 kg of Steamed Sweet Potato Leaves with Salt contains 1.6 times more Calcium, 1.9 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 2.7 times more Potassium and 1.3 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Copper, Sodium and Water per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 3.7 times more Omega 3 than Steamed Sweet Potato Leaves with Salt.
• While 1 kg of Steamed Sweet Potato Leaves with Salt contains 2.2 times more Sugars, 1.4 times more Fiber and 3.3 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 Steamed Sweet Potato Leaves with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Protein
• 1 kilogram of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 3
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.