Comparing Nutrients in 1 pound Hubbard Winter Squash VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Energy	6.26% 181kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	30.4% 39.5g	85% 111g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	46.6% 17.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	16% 9.07g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	51.4% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	55.4% 50mg	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	4.84% 0.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	22.7% 1.8mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	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	13.6% 95mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.8% 399g	8.4% 310g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Hubbard Winter Squash vs Boiled Succotash:

• 1 pound of Hubbard Winter Squash has 4.5 times more Vitamin A, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Succotash.
• While 1 lb of Boiled and Drained Succotash contains 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Hubbard Winter Squash.
• 1 pound of Boiled Succotash have insufficient amounts of Vitamin A
• Both Raw 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 Hubbard Winter Squash vs Boiled Succotash:

• 1 pound of Hubbard Winter Squash has 1.3 times more Water than Boiled Succotash.
• While 1 lb of Boiled and Drained Succotash contains 2.8 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 4.3 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Zinc than Raw Hubbard Winter Squash.
• 1 pound of Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Raw 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 Hubbard Winter Squash has 2.2 times more Omega 3 than Boiled Succotash.
• While 1 lb of Boiled and Drained Succotash contains 2.9 times more Energy, 2.8 times more Carbohydrate and 2.5 times more Protein than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Boiled Succotash offer comparable quantities of Fiber per one pound.
• 1 pound of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Hubbard Winter Squash as well as Boiled and Drained Succotash provide inadequate amounts of Omega 6 in one pound.