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

Weight per 500 calories

• Spaghetti Winter Squash: 1613g
• 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 - 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.48% 9.2g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	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	85.7% 111g	92% 120g	130g per day for Men 19-50 years
Sugars	61.4% 44.5g	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	63.7% 24g	68.2% 26g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	22% 12.2g	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	10.8% 97μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.7% 0.6mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	131% 6.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	48.4% 194μg	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	37.6% 34mg	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	14% 2.1mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	12.3% 15μg	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	37% 371mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	66.3% 0.6mg	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	62.5% 5mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	87.7% 2mg	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	27.6% 194mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	28% 3.06mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	40% 1477g	46% 1709g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.