Comparing Nutrients in 1 pound Winter Squash, Hubbard, Baked with Salt VS Boiled Succotash with Salt

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%
Boiled Succotash with Salt	16%	6%	78%

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.56% 1.46g	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	85% 111g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	58.5% 22.2g	NA	38g per day for Men 19-50 years
Protein	20% 11.2g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Vitamin A	169% 1520μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	40.5% 0.53mg	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	37.4% 150μg	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	41.3% 37mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Boiled Succotash with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	90% 0.81mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	152% 3.5mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.4% 386g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Hubbard, Baked with Salt VS Boiled Succotash 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 Boiled Succotash 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 Boiled Succotash with Salt:

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 22.3 times more Vitamin A and 1.5 times more Vitamin B6 than Boiled Succotash with Salt.
• While 1 lb of Boiled and Drained Succotash with Salt contains 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Boiled Succotash with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled and Drained Succotash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Winter Squash, Hubbard, Baked with Salt vs Boiled Succotash with Salt:

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 1.2 times more Water than Boiled Succotash with Salt.
• While 1 lb of Boiled and Drained Succotash with Salt contains 4 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 5.1 times more Phosphorus and 4.2 times more Zinc than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Boiled Succotash with Salt contain similar levels of Potassium and Sodium per one pound.
• 1 pound of Winter Squash, Hubbard, Baked with Salt lack sufficient amounts of Zinc
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled and Drained Succotash with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 2.7 times more Omega 3 than Boiled Succotash with Salt.
• While 1 lb of Boiled and Drained Succotash with Salt contains 2.2 times more Energy, 2.3 times more Carbohydrate and 2 times more Protein than Winter Squash, Hubbard, Baked with Salt.
• 1 pound of Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled and Drained Succotash with Salt provide inadequate amounts of Omega 6 in one pound.