Comparing Nutrients in 5 ounces Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	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	4.95% 3.6g	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	5.22% 2g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	6.7% 3.74g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	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	2.83% 11.3μg	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	5.5% 4.96mg	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	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	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	6.02% 0.48mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	4.88% 166mg	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	1.7% 25.5mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Canned Succotash, (corn And Limas), With Cream Style Corn 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 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 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 3 times more Vitamin B2, 1.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 1.8 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.9 times more Calcium and 11 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 5.1 times more Copper, 1.6 times more Iron, 5.9 times more Manganese, 4.2 times more Phosphorus, 1.6 times more Potassium, 13.6 times more Sodium and 2.2 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Water per five ounces.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• 5 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium and Magnesium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.9 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 2.9 times more Energy, 2.7 times more Carbohydrate, 2.1 times more Fiber and 4 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in five ounces.