Comparing Nutrients in 500 calories Boiled Succotash with Salt VS Boiled Frozen Butternut Winter Squash with Salt

Weight per 500 calories

• Boiled Succotash with Salt: 451g
• Boiled Frozen Butternut Winter Squash with Salt: 1282g

Boiled Succotash with Salt has 2.8 times more energy per 100g than Boiled Frozen Butternut Winter Squash with Salt. It has average energy density when compared to other foods. Boiled Frozen Butternut Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Succotash with Salt or Boiled Frozen Butternut Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash with Salt	16%	6%	78%
Boiled Frozen Butternut Winter Squash with Salt	11%	1%	88%

Macro Nutrients

	Boiled Succotash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	99% 129g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	40.8% 23g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	7.5% 67.6μg	238% 2141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 5.98mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	39.5% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	68% 0.88mg	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	37% 149μg	51.3% 205μg	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	41% 37mg	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash with Salt	Boiled Frozen Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	51.3% 0.46mg	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	85.6% 6.85mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	57% 239mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	151% 3.46mg	96% 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	75.3% 527mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	54.3% 1847mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	11.7% 6.4μg	55μg per day for Men 19-50 years
Sodium	76% 1140mg	203% 3051mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.32% 308g	30.4% 1126g	3700g per day for Men 19-50 years

Boiled Succotash With Salt VS Boiled Frozen Butternut Winter Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Succotash with Salt or Boiled Frozen Butternut Winter Squash with Salt?

Lets compare vitamin content per 500 calories of Boiled Succotash with Salt vs Boiled Frozen Butternut Winter Squash with Salt:

• 500 calories of Boiled Succotash with Salt have 1.3 times more Vitamin B5 than Boiled Frozen Butternut Winter Squash with Salt.
• While 500 kcal of Boiled Frozen Butternut Winter Squash with Salt contain 31.7 times more Vitamin A, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Boiled Frozen Butternut Winter Squash with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C per 500 calories.
• 500 calories of Boiled Succotash with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Succotash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Succotash with Salt vs Boiled Frozen Butternut Winter Squash with Salt:

• 500 calories of Boiled Succotash with Salt have 1.7 times more Copper, 2.1 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus and 1.8 times more Zinc than Boiled Frozen Butternut Winter Squash with Salt.
• While 500 kcal of Boiled Frozen Butternut Winter Squash with Salt contain 3.2 times more Calcium, 2.4 times more Selenium, 2.7 times more Sodium and 3.7 times more Water than Boiled and Drained Succotash with Salt.
• Both Boiled Succotash with Salt and Boiled Frozen Butternut Winter Squash with Salt contain similar levels of Iron and Potassium per 500 calories.
• 500 calories of Boiled Succotash with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Succotash with Salt have 1.4 times more Protein than Boiled Frozen Butternut Winter Squash with Salt.
• Both Boiled Succotash with Salt and Boiled Frozen Butternut Winter Squash with Salt offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Succotash with Salt as well as Boiled Frozen Butternut Winter Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.