Comparing Nutrients in 1 kilogram Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	9.3% 270kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	13% 2.2g	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	135% 176g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	98% 1.28mg	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	110% 440μg	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	71% 64mg	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	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	21% 210mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	198% 1.78mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	280% 6.45mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25% 923g	21% 782g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Canned Succotash, (corn And Limas), With Cream Style Corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked versus 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn 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 vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn contains 3 times more Vitamin B2, 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 1.8 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 1.9 times more Calcium and 11 times more Magnesium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn contains 5.1 times more Copper, 1.6 times more Iron, 5.9 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, 13.6 times more Sodium and 2.2 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Water per one kilogram.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• 1 kilogram of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium and Magnesium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn 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 has 1.9 times more Omega 3 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 kg of Canned Succotash, (corn And Limas), With Cream Style Corn contains 2.9 times more Energy, 2.7 times more Carbohydrate, 2.1 times more Fiber and 4 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in one kilogram.