Comparing Nutrients in 500 calories Mashed Hubbard Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Weight per 500 calories

• Mashed Hubbard Winter Squash: 1667g
• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked: 1852g

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

Which food has more nutrients per 500 calories - Mashed Hubbard Winter Squash or Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked?

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Mashed Hubbard Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.36% 6.17g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.96% 1.27g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	92% 120g	130g per day for Men 19-50 years
Sugars	67.4% 49g	64.6% 47g	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	127% 48.3g	68.2% 26g	38g per day for Men 19-50 years
Protein	44% 24.7g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	370% 3333μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.57mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.95mg	131% 6.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	141% 1.83mg	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	41.7% 167μg	37% 148μg	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	120% 108mg	72% 65mg	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	13.3% 2mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	16.7% 167mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	72% 0.65mg	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	58.3% 4.67mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	51.6% 217mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	87.8% 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	33.3% 233mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	41% 1518g	46% 1709g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mashed Hubbard Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• Boiled and Mashed Hubbard Winter Squash has 30 times more Vitamin A and 1.7 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 2.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Mashed Hubbard 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 500 kcal.

Comparing minerals per 500 calories for Mashed Hubbard Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• Boiled and Mashed Hubbard Winter Squash has 1.2 times more Copper and 1.6 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 2.3 times more Calcium, 1.3 times more Iron, 4 times more Sodium and 2.2 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Magnesium, Manganese, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Mashed Hubbard Winter Squash has 1.3 times more Fat, 1.9 times more Fiber and 2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Boiled and Mashed Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Sugars per 500 kcal.
• Both Boiled and Mashed Hubbard Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.