Comparing Nutrients in 300 calories Spaghetti Winter Squash VS Succotash

Weight per 300 calories

• Spaghetti Winter Squash: 968g
• Succotash: 303g

Raw Succotash has 3.2 times more energy per unit of mass than Raw Spaghetti Winter Squash, which is average in comparison to other foods. Spaghetti Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Spaghetti Winter Squash or Succotash?

Macros Ratio

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

Macro Nutrients

	Spaghetti Winter Squash	Succotash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.12% 0.87g	7.34% 1.25g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	38.2% 14.5g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Succotash	Recommended Dietary Allowance
Vitamin A	6.45% 58μg	5.05% 45.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.7% 3.5mg	7.76% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	30.3% 0.39mg	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	30.3% 121μg	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	51% 45.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.26% 8.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Succotash	Recommended Dietary Allowance
Calcium	22.3% 223mg	5.45% 54.5mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	62.6% 0.56mg	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	69.3% 5.55mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	91% 2.1mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	24% 886g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spaghetti Winter Squash vs Succotash:

• Raw Spaghetti Winter Squash has 1.3 times more Vitamin A, 1.9 times more Vitamin B3, 9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Succotash.
• While Raw Succotash contains 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.3 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Raw Succotash have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Spaghetti Winter Squash as well as Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spaghetti Winter Squash vs Succotash:

• Raw Spaghetti Winter Squash has 4.1 times more Calcium, 1.6 times more Selenium, 13.6 times more Sodium and 4 times more Water than Raw Succotash.
• While Raw Succotash contains 1.6 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese and 2.9 times more Phosphorus than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Raw Succotash have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Spaghetti Winter Squash has 1.8 times more Fat, 2 times more Saturated Fat, 6.3 times more Omega 3 and 1.3 times more Fiber than Raw Succotash.
• While Raw Succotash contains 1.4 times more Omega 6 and 2.5 times more Protein than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Raw Succotash have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Spaghetti Winter Squash as well as Raw Succotash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.