Comparing Nutrients in 300 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Boiled Succotash

Weight per 300 calories

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked: 1111g
• Boiled Succotash: 261g

Boiled and Drained Succotash has 4.3 times more energy per unit of mass than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt, which is average in comparison to other foods. Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked having very low energy density.

Which food has more nutrients per 300 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked or Boiled Succotash?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Boiled Succotash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.98% 2.9g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	54% 0.87g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	49% 63.6g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	41% 15.6g	31% 11.7g	38g per day for Men 19-50 years
Protein	13% 7.33g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	4.35% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	21.6% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.94mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	23.3% 0.3mg	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	22.2% 89μg	21.5% 86μg	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	43.2% 39mg	23.8% 21.4mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.4% 8.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Boiled Succotash	Recommended Dietary Allowance
Calcium	23.3% 233mg	4.43% 44.3mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	52% 0.47mg	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	47.2% 3.78mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	87.2% 2mg	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	22.2% 156mg	43.6% 305mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	2.85% 1.57μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2.96% 44.3mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	27.7% 1026g	4.82% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Boiled Succotash:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 1.7 times more Vitamin A, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled and Drained Succotash.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Boiled and Drained Succotash have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Boiled Succotash:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 5.3 times more Calcium, 1.2 times more Potassium, 2.1 times more Selenium, 4.5 times more Sodium, 1.4 times more Zinc and 5.8 times more Water than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 1.7 times more Manganese and 2 times more Phosphorus than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Boiled and Drained Succotash have similar amounts of Copper, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt has 5.5 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Succotash.
• While Boiled and Drained Succotash contains 1.6 times more Omega 6 and 1.8 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 Boiled and Drained Succotash have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Boiled and Drained Succotash have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.