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

Macros Ratio

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

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	4.7% 136kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	22.5% 29.3g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	34.6% 13g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	101% 907μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	11.3% 45.4μg	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	32.8% 29.5mg	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	3.63% 0.54mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	16% 1.27mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	9.07% 63.5mg	NA	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 413g	11.3% 419g	3700g per day for Men 19-50 years

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

• Boiled and Drained Hubbard Winter Squash with Salt has 33.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.9 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contains 2.4 times more Vitamin B3 than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled and Drained Hubbard Winter Squash with Salt and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Hubbard Winter Squash 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 1 lb.

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

• Boiled and Drained Hubbard Winter Squash with Salt has 1.3 times more Copper and 1.8 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contains 2.1 times more Calcium and 2 times more Zinc than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled and Drained Hubbard Winter Squash with Salt and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have similar amounts of Iron, Magnesium, Manganese, Sodium and Water per 1 lb.
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Hubbard Winter Squash with Salt has 1.2 times more Omega 3, 2.1 times more Fiber and 2.2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Boiled and Drained Hubbard Winter Squash with Salt and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.