Comparing Nutrients in 1 pound Succotash VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	15.5% 449kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	4.77% 4.63g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	42.2% 0.68g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	68.4% 89g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 17.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	40.7% 23g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	32.7% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	45.4% 181μg	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	76% 68.5mg	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	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	104% 8.3mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	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	73.2% 513mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	8.96% 332g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Succotash VS Spaghetti Winter Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Succotash 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 Succotash vs Spaghetti Winter Squash:

• 1 pound of Succotash has 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.2 times more Vitamin C than Spaghetti Winter Squash.
• While 1 lb of Raw Spaghetti Winter Squash contains 2.8 times more Vitamin B5 than Raw Succotash.
• 1 pound of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Succotash as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Succotash vs Spaghetti Winter Squash:

• 1 pound of Succotash has 5 times more Copper, 5.9 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 9.4 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Spaghetti Winter Squash.
• While 1 lb of Raw Spaghetti Winter Squash contains 1.3 times more Calcium and 1.3 times more Water than Raw Succotash.
• 1 pound of Succotash lack sufficient amounts of Calcium
• 1 pound of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Succotash as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Succotash has 3.2 times more Energy, 4.6 times more Omega 6, 2.8 times more Carbohydrate, 2.5 times more Fiber and 7.9 times more Protein than Spaghetti Winter Squash.
• While 1 lb of Raw Spaghetti Winter Squash contains 2 times more Omega 3 than Raw Succotash.
• 1 pound of Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein