Comparing Nutrients in 5 ounces Mashed Hubbard Winter Squash VS 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	1.47% 42.5kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.04% 9.16g	7.04% 9.16g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	4.95% 3.6g	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	11% 4.1g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	1.67% 0.94g	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	31.5% 283μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	10.8% 0.14mg	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	3.54% 14μg	2.83% 11.3μg	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	10.2% 9.2mg	5.5% 4.96mg	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	1.13% 0.17mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	0.94% 1.13μg	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	1.4% 14mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	5.5% 0.05mg	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	4.96% 0.4mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	6.7% 0.15mg	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	2.83% 20mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Mashed Hubbard Winter Squash versus 5 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mashed Hubbard Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 5 ounces of Mashed Hubbard Winter Squash have 33.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.9 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 5 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 2.4 times more Vitamin B3 than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin A and Vitamin B2
• 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, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Mashed Hubbard Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 5 ounces of Mashed Hubbard Winter Squash have 1.3 times more Copper and 1.8 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 5 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 2.1 times more Calcium than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked contain similar levels of Iron, Magnesium, Manganese and Water per five ounces.
• 5 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Boiled and Mashed Hubbard Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mashed Hubbard Winter Squash have 1.2 times more Omega 3, 2.1 times more Fiber and 2.2 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• Both Mashed Hubbard Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Protein
• Both Boiled and Mashed Hubbard Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.