Comparing Nutrients in 1 pound Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	4.22% 122kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	16% 11.5g	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	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.35% 3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	9.07% 36.3μg	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	17.6% 16mg	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	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	9.53% 95mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	19.3% 1.54mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	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	15.6% 531mg	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	5.44% 81.6mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.3% 419g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While Canned Succotash, (corn And Limas), With Cream Style Corn contain 3 times more Vitamin B2, 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 1.8 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 1.9 times more Calcium and 11 times more Magnesium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While Canned Succotash, (corn And Limas), With Cream Style Corn contain 5.1 times more Copper, 1.6 times more Iron, 5.9 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium, 13.6 times more Sodium and 2.2 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Canned Succotash, (corn And Limas), With Cream Style Corn have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 1.9 times more Omega 3 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While Canned Succotash, (corn And Limas), With Cream Style Corn contain 2.9 times more Energy, 4.7 times more Omega 6, 2.7 times more Carbohydrate, 2.1 times more Fiber and 4 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.