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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Succotash	19%	9%	72%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Succotash	Recommended Dietary Allowance
Energy	4.22% 122kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	4.77% 4.63g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	11% 1.87g	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	68.4% 89g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	5.35% 3g	40.7% 23g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Succotash	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	45.4% 0.59mg	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	45.4% 181μg	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	76% 68.5mg	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	Succotash	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	94% 0.84mg	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	104% 8.3mg	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	136% 3.12mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	49.2% 1674mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11.3% 419g	8.96% 332g	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 Succotash:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 2.8 times more Vitamin B5 than Raw Succotash.
• While Raw Succotash contains 2.5 times more Vitamin A, 5.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 5 times more Vitamin B9 and 4.3 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 4.5 times more Sodium and 1.3 times more Water than Raw Succotash.
• While Raw Succotash contains 5.3 times more Copper, 5.4 times more Iron, 4.4 times more Magnesium, 6.3 times more Manganese, 8.1 times more Phosphorus, 3.2 times more Potassium, 2 times more Selenium and 3.1 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 Raw Succotash have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Succotash contains 3.7 times more Energy, 3.9 times more Fat, 8.8 times more Omega 6, 3 times more Carbohydrate, 2.7 times more Fiber and 7.6 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 and Raw Succotash have similar amounts of Omega 3 per 1 lb.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Succotash have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.