Comparing Nutrients in 5 ounces Boiled Succotash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Succotash	16%	6%	78%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Boiled Succotash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	5.62% 163kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.68% 0.46g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	NA	9.6% 6.95g	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	16.8% 6.38g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	13% 7.2g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Succotash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	52.8% 475μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	18.8% 0.24mg	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	11.7% 46.8μg	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	13% 11.6mg	15% 13.5mg	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	NA	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Succotash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	7.1% 0.064mg	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	27% 2.15mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	10.5% 0.24mg	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	23.7% 166mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Succotash VS Winter Squash, Hubbard, Baked per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Succotash vs Winter Squash, Hubbard, Baked:

• 5 ounces of Boiled Succotash have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Winter Squash, Hubbard, Baked.
• While 5 oz of Winter Squash, Hubbard, Baked no Salt contain 22.3 times more Vitamin A and 1.5 times more Vitamin B6 than Boiled and Drained Succotash.
• Both Boiled Succotash and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Boiled Succotash have insufficient amounts of Vitamin A
• Both Boiled and Drained Succotash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Succotash vs Winter Squash, Hubbard, Baked:

• 5 ounces of Boiled Succotash have 4 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 4.5 times more Manganese, 5.1 times more Phosphorus and 4.2 times more Zinc than Winter Squash, Hubbard, Baked.
• Both Boiled Succotash and Winter Squash, Hubbard, Baked contain similar levels of Potassium per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Zinc
• Both Boiled and Drained Succotash as well as Winter Squash, Hubbard, Baked no Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Succotash have 2.3 times more Energy, 2.3 times more Carbohydrate and 2 times more Protein than Winter Squash, Hubbard, Baked.
• While 5 oz of Winter Squash, Hubbard, Baked no Salt contain 2.7 times more Omega 3 than Boiled and Drained Succotash.
• Both Boiled Succotash and Winter Squash, Hubbard, Baked offer comparable quantities of Fiber per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked provide inadequate amounts of Energy
• Both Boiled and Drained Succotash as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Omega 6 in five ounces.