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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Succotash	19%	9%	72%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Succotash	Recommended Dietary Allowance
Energy	9.3% 270kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	5.94% 1.9g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	24.2% 4.12g	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	151% 196g	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	100% 38g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Succotash	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	100% 1.3mg	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	100% 400μg	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	168% 151mg	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	Succotash	Recommended Dietary Allowance
Calcium	21% 210mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	207% 1.86mg	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	229% 18.3mg	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	299% 6.88mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	109% 3690mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	25% 923g	19.8% 731g	3700g per day for Men 19-50 years

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

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 2.8 times more Vitamin B5 than Raw Succotash.
• While Raw Succotash contains 2.5 times more Vitamin A, 5.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 5 times more Vitamin B9 and 4.3 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 4.5 times more Sodium and 1.3 times more Water than Raw Succotash.
• While Raw Succotash contains 5.3 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 6.3 times more Manganese, 8.1 times more Phosphorus, 3.2 times more Potassium, 2 times more Selenium and 3.1 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Raw Succotash have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Succotash contains 3.7 times more Energy, 3.9 times more Fat, 8.8 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Fiber and 7.6 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Raw Succotash have similar amounts of Omega 3 per 1 kg.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Succotash have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.