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

Weight per 300 calories

• Spaghetti Winter Squash: 968g
• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked: 1111g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Spaghetti Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	2.98% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	54% 0.87g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	37% 26.7g	38.8% 28g	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	38.2% 14.5g	41% 15.6g	38g per day for Men 19-50 years
Protein	11% 6.2g	13% 7.33g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	6.45% 58μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	79% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	84.6% 1.1mg	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	29% 116μg	22.2% 89μg	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	22.6% 20.3mg	43.2% 39mg	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	8.4% 1.26mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.26% 8.7μg	7.4% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	22.3% 223mg	23.3% 233mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	43.2% 0.39mg	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	37.5% 3mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	52.7% 1.2mg	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	16.6% 116mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	24% 886g	27.7% 1026g	3700g per day for Men 19-50 years

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

• Raw Spaghetti Winter Squash has 1.3 times more Vitamin B9 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 1.4 times more Vitamin B2 and 1.9 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 1.3 times more Iron and 1.3 times more Phosphorus than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Spaghetti Winter Squash has 1.9 times more Fat, 1.6 times more Saturated Fat, 1.7 times more Omega 3 and 1.7 times more Omega 6 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.