Comparing Nutrients in 1 pound Winter Squash, Hubbard, Baked with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.7% 49g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	16% 11.5g	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	58.5% 22.2g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	20% 11.2g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	169% 1520μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	34.5% 0.45mg	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	18% 72.6μg	9.07% 36.3μg	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	48% 43mg	17.6% 16mg	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	6.05% 0.91mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	17.6% 0.16mg	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	26.6% 2.13mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	21.5% 0.49mg	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	15% 104mg	NA	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Hubbard, Baked with Salt VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Winter Squash, Hubbard, Baked with Salt versus 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Winter Squash, Hubbard, Baked with Salt vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt:

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 55.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 2.7 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contains 1.5 times more Vitamin B3 than Winter Squash, Hubbard, Baked with Salt.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Winter Squash, Hubbard, Baked with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Winter Squash, Hubbard, Baked with Salt vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt:

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 1.3 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese and 3.1 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Calcium
• Both Winter Squash, Hubbard, Baked with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 2.1 times more Omega 3, 1.7 times more Carbohydrate, 1.9 times more Sugars, 3.5 times more Fiber and 3.8 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Protein
• Both Winter Squash, Hubbard, Baked with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Energy and Omega 6 in one pound.