Comparing Nutrients in 5 ounces Mashed Hubbard Winter Squash VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Mashed Hubbard Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.6% 0.14g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.83% 0.31g	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	19.2% 25g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	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	11% 4.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.96% 0.47mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	14% 0.18mg	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	15.6% 62.4μg	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	10% 9.07mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	28% 0.25mg	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	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	7.77% 0.18mg	39.8% 0.91mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	8.92% 303mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Canned Succotash, (corn And Limas), With Cream Style Corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Mashed Hubbard Winter Squash versus 5 oz of Canned Succotash, (corn And Limas), With Cream Style Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mashed Hubbard Winter Squash vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 5 ounces of Mashed Hubbard Winter Squash have 28.6 times more Vitamin A, 1.6 times more Vitamin B1 and 1.4 times more Vitamin B5 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 5 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 2.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.4 times more Vitamin B9 than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mashed Hubbard Winter Squash vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 5 ounces of Mashed Hubbard Winter Squash have 13 times more Magnesium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 5 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 3.8 times more Copper, 2 times more Iron, 5.1 times more Manganese, 4.2 times more Phosphorus, 49 times more Sodium and 4.3 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Zinc
• 5 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Magnesium
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mashed Hubbard Winter Squash have 2.4 times more Omega 3 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 5 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 2.6 times more Energy, 2.7 times more Carbohydrate and 1.8 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn offer comparable quantities of Fiber per five ounces.
• 5 ounces of Mashed Hubbard Winter Squash provide inadequate amounts of Energy
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in five ounces.