Comparing Nutrients in 1 pound Mashed Hubbard Winter Squash VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Mashed Hubbard Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	4.7% 136kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	5.84% 0.99g	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	61.4% 80g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	101% 907μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	44.7% 0.58mg	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	50% 200μg	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	32.3% 29mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	89.7% 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	16% 1.27mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	127% 2.93mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11% 413g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Canned Succotash, (corn And Limas), With Cream Style Corn per 1 lb

Compare the macro and micronutrient content in 1 lb of Mashed Hubbard Winter Squash versus 1 lb of Canned Succotash, (corn And Limas), With Cream Style Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mashed Hubbard Winter Squash vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 1 pound of Mashed Hubbard Winter Squash has 28.6 times more Vitamin A, 1.6 times more Vitamin B1 and 1.4 times more Vitamin B5 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 lb of Canned Succotash, (corn And Limas), With Cream Style Corn contains 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.4 times more Vitamin B9 than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mashed Hubbard Winter Squash vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 1 pound of Mashed Hubbard Winter Squash has 13 times more Magnesium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 lb of Canned Succotash, (corn And Limas), With Cream Style Corn contains 3.8 times more Copper, 2 times more Iron, 5.1 times more Manganese, 4.2 times more Phosphorus, 49 times more Sodium and 4.3 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Potassium and Water per one pound.
• 1 pound of Mashed Hubbard Winter Squash lack sufficient amounts of Zinc
• 1 pound of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Magnesium
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mashed Hubbard Winter Squash has 2.4 times more Omega 3 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 1 lb of Canned Succotash, (corn And Limas), With Cream Style Corn contains 2.6 times more Energy, 2.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn offer comparable quantities of Fiber per one pound.
• 1 pound of Mashed Hubbard Winter Squash provide inadequate amounts of Energy
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in one pound.