Comparing Nutrients in 1 kilogram Boiled Succotash VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash	16%	6%	78%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Boiled Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	39.7% 1150kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.48g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	53% 69g	130g per day for Men 19-50 years
Sugars	NA	38% 27.6g	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	118% 45g	39.5% 15g	38g per day for Men 19-50 years
Protein	91% 50.7g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	59.4% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.67mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.2% 1.16mg	77.7% 1mg	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	82.5% 330μg	30% 120μg	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	91% 82mg	23.3% 21mg	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	NA	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	41% 0.37mg	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	190% 15mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	54.3% 1.25mg	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	167% 1170mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18.5% 684g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash VS Spaghetti Winter Squash per 1 kg

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

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

• 1 kilogram of Boiled Succotash has 4.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9 and 3.9 times more Vitamin C than Spaghetti Winter Squash.
• Both Boiled Succotash and Spaghetti Winter Squash provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Drained Succotash as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Succotash vs Spaghetti Winter Squash:

• 1 kilogram of Boiled Succotash has 4.8 times more Copper, 4.9 times more Iron, 4.4 times more Magnesium, 6.2 times more Manganese, 9.8 times more Phosphorus, 3.8 times more Potassium and 3.3 times more Zinc than Spaghetti Winter Squash.
• While 1 kg of Raw Spaghetti Winter Squash contains 1.4 times more Calcium and 1.3 times more Water than Boiled and Drained Succotash.
• 1 kilogram of Boiled Succotash lack sufficient amounts of Calcium
• 1 kilogram of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Boiled and Drained Succotash as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Succotash has 3.7 times more Energy, 3.5 times more Carbohydrate, 3 times more Fiber and 7.9 times more Protein than Spaghetti Winter Squash.
• While 1 kg of Raw Spaghetti Winter Squash contains 2.5 times more Omega 3 than Boiled and Drained Succotash.
• 1 kilogram of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Succotash as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in one kilogram.