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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	4.22% 122kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	42.2% 0.68g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	2.4% 0.41g	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	24% 31.3g	130g per day for Men 19-50 years
Sugars	16% 11.5g	17.3% 12.5g	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	16.7% 6.35g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.35% 3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	35.2% 0.46mg	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	13.6% 54.4μg	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	10.6% 9.53mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	9.53% 95mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	18.6% 0.17mg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	24.7% 0.57mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	14.4% 490mg	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	5.44% 81.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.3% 419g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Spaghetti Winter Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked versus 1 lb of Spaghetti Winter Squash 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 vs Spaghetti Winter Squash:

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 1.7 times more Vitamin C than Spaghetti Winter Squash.
• While 1 lb of Raw Spaghetti Winter Squash contains 1.5 times more Vitamin B9 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Spaghetti Winter Squash provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Raw Spaghetti Winter Squash have similar amounts of minerals per 1 lb
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Spaghetti Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Water per one pound.
• 1 pound of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Spaghetti Winter Squash contains 1.9 times more Omega 3 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Spaghetti Winter Squash offer comparable quantities of Carbohydrate, Sugars and Fiber per one pound.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in one pound.