Comparing Nutrients in 5 ounces Succotash VS Mashed Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Mashed Hubbard Winter Squash	17%	9%	74%

Macro Nutrients

	Succotash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	4.84% 140kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	7.04% 9.16g	130g per day for Men 19-50 years
Sugars	NA	5.73% 4.15g	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	14% 5.4g	11% 4.1g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Succotash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	2.96% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.2% 0.15mg	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	14% 56.7μg	3.54% 14μg	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	23.8% 21.4mg	10.2% 9.2mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	7.4% 0.067mg	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	32.4% 2.6mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	7.77% 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	23% 160mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Succotash VS Mashed Hubbard Winter Squash per 5 oz

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

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

• 5 ounces of Succotash have 5 times more Vitamin B1, 2.9 times more Vitamin B2, 4.8 times more Vitamin B3, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 13.3 times more Vitamin A and 2.3 times more Vitamin B5 than Raw Succotash.
• 5 ounces of Succotash have insufficient amounts of Vitamin A
• Both Raw Succotash as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Succotash vs Mashed Hubbard Winter Squash:

• 5 ounces of Succotash have 4 times more Copper, 6.5 times more Iron, 3.7 times more Magnesium, 5.5 times more Manganese, 8.1 times more Phosphorus, 1.7 times more Potassium and 6.1 times more Zinc than Mashed Hubbard Winter Squash.
• 5 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Raw Succotash as well as Boiled and Mashed Hubbard Winter Squash lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Succotash have 3.3 times more Energy, 7.1 times more Omega 6, 3 times more Carbohydrate, 1.3 times more Fiber and 3.4 times more Protein than Mashed Hubbard Winter Squash.
• While 5 oz of Boiled and Mashed Hubbard Winter Squash contain 1.3 times more Omega 3 than Raw Succotash.
• 5 ounces of Mashed Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6