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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Energy	4.22% 122kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	5.34% 0.91g	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	48.8% 63.4g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	5.35% 3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	17% 0.22mg	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	36.3% 145μg	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	23% 21mg	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 Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Calcium	9.53% 95mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	55% 0.49mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	72% 1.66mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	21.7% 739mg	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	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.3% 419g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids 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 Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids 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 Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 1.3 times more Vitamin B1, 1.3 times more Vitamin B3 and 2 times more Vitamin B6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While 1 lb of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contains 2.6 times more Vitamin B2, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 1.9 times more Calcium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While 1 lb of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contains 3.1 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, 12.3 times more Sodium and 2.5 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain similar levels of Water per one pound.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• 1 pound of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids lack sufficient amounts of Calcium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids 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 has 2.1 times more Omega 3 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While 1 lb of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contains 2.3 times more Energy, 2.2 times more Carbohydrate, 1.9 times more Fiber and 3.9 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids provide inadequate amounts of Omega 6 in one pound.