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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Hubbard, Baked with Salt	17%	9%	74%
Cooked Frozen Succotash with Salt	16%	8%	76%

Macro Nutrients

	Winter Squash, Hubbard, Baked with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Energy	7.82% 227kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.16% 4.04g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.63% 1.64g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	14% 10g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	20% 11.2g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Vitamin A	169% 1520μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	37% 5.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	33% 0.43mg	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	29.7% 26.8mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked with Salt	Cooked Frozen Succotash with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	30.2% 0.27mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	55.2% 1.27mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	35.4% 1202mg	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	85% 1275mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.4% 386g	9.1% 336g	3700g per day for Men 19-50 years

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

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 33.5 times more Vitamin A, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin C than Cooked Frozen Succotash with Salt.
• While 1 lb of Boiled Frozen Succotash, drained with Salt contains 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B9 and 1.7 times more Vitamin K than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Cooked Frozen Succotash with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Winter Squash, Hubbard, Baked with Salt have insufficient amounts of Vitamin K
• 1 pound of Cooked Frozen Succotash with Salt have insufficient amounts of Vitamin A
• Both Winter Squash, Hubbard, Baked with Salt as well as Boiled Frozen Succotash, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Winter Squash, Hubbard, Baked with Salt has 1.4 times more Potassium than Cooked Frozen Succotash with Salt.
• While 1 lb of Boiled Frozen Succotash, drained with Salt contains 1.3 times more Copper, 1.9 times more Iron, 1.6 times more Manganese, 3 times more Phosphorus and 3 times more Zinc than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Cooked Frozen Succotash with Salt contain similar levels of Magnesium, Sodium and Water 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 Frozen Succotash, drained 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 2.4 times more Omega 3 and 2.2 times more Sugars than Cooked Frozen Succotash with Salt.
• While 1 lb of Boiled Frozen Succotash, drained with Salt contains 1.9 times more Energy, 3.7 times more Omega 6, 1.8 times more Carbohydrate and 1.7 times more Protein than Winter Squash, Hubbard, Baked with Salt.
• Both Winter Squash, Hubbard, Baked with Salt and Cooked Frozen Succotash with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Winter Squash, Hubbard, Baked with Salt provide inadequate amounts of Energy and Omega 6