Comparing Nutrients in 1 pound Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Steamed Sweet Potato Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Steamed Sweet Potato Leaves with Salt	21%	7%	72%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Energy	4.22% 122kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	3% 0.51g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	34.3% 25g	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	16.7% 6.35g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.35% 3g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	56% 0.73mg	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	9.07% 36.3μg	55.6% 222μg	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	17.6% 16mg	7.56% 6.8mg	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	3.63% 0.54mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	411% 493μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Steamed Sweet Potato Leaves with Salt	Recommended Dietary Allowance
Calcium	9.53% 95mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16.6% 0.15mg	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	19.3% 1.54mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	45% 1.04mg	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	NA	26% 181mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Steamed Sweet Potato Leaves with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt versus 1 lb of Steamed Sweet Potato Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.8 times more Vitamin B5 and 2.3 times more Vitamin C than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 24.5 times more Vitamin A, 2.9 times more Vitamin B1, 12.1 times more Vitamin B2, 1.6 times more Vitamin B6, 6.1 times more Vitamin B9, 8 times more Vitamin E and 135.8 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Steamed Sweet Potato Leaves with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 1 pound of Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin C
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Steamed Sweet Potato Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Steamed Sweet Potato Leaves with Salt:

• 1 lb of Steamed Sweet Potato Leaves with Salt contains 1.6 times more Calcium, 1.9 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 2.7 times more Potassium and 1.3 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Steamed Sweet Potato Leaves with Salt contain similar levels of Copper, Sodium and Water per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Zinc
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Steamed Sweet Potato Leaves with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 3.7 times more Omega 3 than Steamed Sweet Potato Leaves with Salt.
• While 1 lb of Steamed Sweet Potato Leaves with Salt contains 2.2 times more Sugars, 1.4 times more Fiber and 3.3 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Steamed Sweet Potato Leaves with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Protein
• 1 pound of Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Omega 3
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Steamed Sweet Potato Leaves with Salt provide inadequate amounts of Energy and Omega 6 in one pound.