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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Frozen Succotash	16%	8%	76%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Frozen Succotash	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	3% 0.51g	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	21.7% 28.3g	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	15% 5.67g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Frozen Succotash	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	7.3% 0.37mg	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	15% 59.5μg	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	13.4% 12mg	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	Frozen Succotash	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	9.92% 0.089mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	18% 0.42mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	12.3% 418mg	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	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.84% 105g	3700g per day for Men 19-50 years

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

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.4 times more Vitamin B5 than Frozen Succotash.
• While 5 oz of Frozen Succotash, Unprepared contain 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 5.3 times more Vitamin B9 and 2.4 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 Frozen Succotash provide similar amounts of Vitamin B6 per five ounces.
• 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 Frozen Succotash, Unprepared 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 Frozen Succotash:

• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.3 times more Calcium and 1.2 times more Water than Frozen Succotash.
• While 5 oz of Frozen Succotash, Unprepared contain 1.8 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 5.6 times more Phosphorus, 2.5 times more Potassium, 2.5 times more Sodium and 2.4 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Zinc
• 5 ounces of Frozen Succotash lack sufficient amounts of Calcium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Frozen Succotash, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Succotash, Unprepared contain 3.4 times more Energy, 7.7 times more Omega 6, 3.1 times more Carbohydrate, 2.9 times more Fiber and 6.5 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Frozen Succotash offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy, Omega 6 and Protein