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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	13.2% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.75% 0.13g	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	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	5.4% 3.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	11% 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	2.83% 11.3μg	4.25% 17μg	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	3.3% 2.98mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	5.83% 0.052mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	7.7% 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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	4.5% 153mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Spaghetti 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 Spaghetti 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 Spaghetti Winter Squash:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.7 times more Vitamin C than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 1.5 times more Vitamin B9 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Spaghetti Winter Squash provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, 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 Spaghetti Winter Squash:

• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt and Raw Spaghetti Winter Squash have similar amounts of minerals per 5 oz
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Spaghetti Winter Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Water per five ounces.
• 5 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Spaghetti Winter Squash contain 1.9 times more Omega 3 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Spaghetti Winter Squash offer comparable quantities of Carbohydrate, Sugars and Fiber per five ounces.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.