Comparing Nutrients in 5 ounces Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Mashed Hubbard Winter Squash

Macros Ratio

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

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.48% 0.082g	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	4.95% 3.6g	5.73% 4.15g	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	5.22% 2g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	11.2% 0.15mg	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	2.83% 11.3μg	3.54% 14μg	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	5.5% 4.96mg	10.2% 9.2mg	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	0.94% 1.13μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	7.4% 0.067mg	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	6.02% 0.48mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	7.77% 0.18mg	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	4.88% 166mg	8.92% 303mg	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	1.7% 25.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.5% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 2.4 times more Vitamin B3 than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 33.3 times more Vitamin A, 1.3 times more Vitamin B2 and 1.9 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Mashed Hubbard Winter Squash 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 2.1 times more Calcium and 1.2 times more Iron than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 1.3 times more Copper and 1.8 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Mashed Hubbard Winter Squash contain similar levels of Magnesium, Manganese and Water per five ounces.
• 5 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Boiled and Mashed Hubbard Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

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