Comparing Nutrients in 5 ounces Spaghetti Winter Squash VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Spaghetti Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	13.2% 0.21g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.53% 9.8g	9.5% 12.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	7.72% 5.6g	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	5.6% 2.13g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	16.8% 0.22mg	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	4.25% 17μg	5.67% 22.7μg	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	3.3% 2.98mg	17.3% 15.6mg	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	1.23% 0.18mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	10% 0.091mg	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	5.5% 0.44mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	11% 0.25mg	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	2.43% 17mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Hubbard Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Spaghetti Winter Squash versus 5 oz of Hubbard Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Spaghetti Winter Squash vs Hubbard Winter Squash:

• 5 ounces of Spaghetti Winter Squash have 1.9 times more Vitamin B3 than Hubbard Winter Squash.
• While 5 oz of Raw Hubbard Winter Squash contain 11.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Hubbard Winter Squash provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Raw 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 Spaghetti Winter Squash vs Hubbard Winter Squash:

• 5 ounces of Spaghetti Winter Squash have 1.6 times more Calcium than Hubbard Winter Squash.
• While 5 oz of Raw Hubbard Winter Squash contain 1.7 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 3 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Hubbard Winter Squash contain similar levels of Water per five ounces.
• 5 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 5 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Spaghetti Winter Squash as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Hubbard Winter Squash contain 1.3 times more Carbohydrate, 1.4 times more Sugars, 2.6 times more Fiber and 3.1 times more Protein than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Hubbard Winter Squash offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Spaghetti Winter Squash as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.