Comparing Nutrients in 1 pound Mashed Hubbard Winter Squash VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Mashed Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Energy	4.7% 136kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	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	22.5% 29.3g	85% 111g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	101% 907μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	11.3% 45.4μg	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	32.8% 29.5mg	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	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	Boiled Succotash	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	16% 1.27mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	9.07% 63.5mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	54.7% 1860mg	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	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11% 413g	8.4% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Boiled Succotash per 1 lb

Compare the macro and micronutrient content in 1 lb of Mashed Hubbard Winter Squash versus 1 lb of Boiled Succotash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mashed Hubbard Winter Squash vs Boiled Succotash:

• 1 pound of Mashed Hubbard Winter Squash has 13.3 times more Vitamin A than Boiled Succotash.
• While 1 lb of Boiled and Drained Succotash contains 4 times more Vitamin B1, 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Boiled Succotash provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Succotash have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mashed Hubbard Winter Squash vs Boiled Succotash:

• 1 pound of Mashed Hubbard Winter Squash has 1.3 times more Water than Boiled Succotash.
• While 1 lb of Boiled and Drained Succotash contains 3.8 times more Copper, 5.4 times more Iron, 4.1 times more Magnesium, 6.1 times more Manganese, 8.4 times more Phosphorus, 1.9 times more Potassium and 6.3 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• 1 pound of Mashed Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled and Drained Succotash 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 1.6 times more Omega 3 than Boiled Succotash.
• While 1 lb of Boiled and Drained Succotash contains 3.8 times more Energy, 3.8 times more Carbohydrate, 1.6 times more Fiber and 3.4 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• 1 pound of Mashed Hubbard Winter Squash provide inadequate amounts of Energy
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled and Drained Succotash provide inadequate amounts of Omega 6 in one pound.