Comparing Nutrients in 1 kilogram Spaghetti Winter Squash VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Spaghetti Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	10.7% 310kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	67% 87g	130g per day for Men 19-50 years
Sugars	38% 27.6g	54.5% 39.5g	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	39.5% 15g	103% 39g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	118% 1.54mg	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	30% 120μg	40% 160μg	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	23.3% 21mg	122% 110mg	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	8.67% 1.3mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	23% 230mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	71% 0.64mg	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	38.8% 3.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	78% 1.8mg	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	17% 120mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.8% 916g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Hubbard Winter Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spaghetti Winter Squash vs Hubbard Winter Squash:

• 1 kilogram of Spaghetti Winter Squash has 1.9 times more Vitamin B3 than Hubbard Winter Squash.
• While 1 kg of Raw Hubbard Winter Squash contains 11.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Hubbard Winter Squash provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Spaghetti Winter Squash have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Spaghetti Winter Squash vs Hubbard Winter Squash:

• 1 kilogram of Spaghetti Winter Squash has 1.6 times more Calcium than Hubbard Winter Squash.
• While 1 kg of Raw Hubbard Winter Squash contains 1.7 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 3 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Hubbard Winter Squash contain similar levels of Water per one kilogram.
• 1 kilogram of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 1 kilogram of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Spaghetti Winter Squash as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Hubbard Winter Squash contains 1.3 times more Carbohydrate, 1.4 times more Sugars, 2.6 times more Fiber and 3.1 times more Protein than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Hubbard Winter Squash offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Spaghetti Winter Squash as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.