Comparing Nutrients in 5 ounces Succotash VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	4.84% 140kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	13.2% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	0.75% 0.13g	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	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.94% 0.12mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14% 56.7μg	4.25% 17μg	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	3.3% 2.98mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	5.83% 0.052mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.98mg	7.7% 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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	4.5% 153mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Succotash VS Spaghetti Winter Squash per 5 oz

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

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

• 5 ounces of Succotash have 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.2 times more Vitamin C than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 2.8 times more Vitamin B5 than Raw Succotash.
• 5 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Succotash as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Succotash vs Spaghetti Winter Squash:

• 5 ounces of Succotash have 5 times more Copper, 5.9 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 9.4 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 1.3 times more Calcium and 1.3 times more Water than Raw Succotash.
• 5 ounces of Succotash lack sufficient amounts of Calcium
• 5 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Succotash as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Succotash have 3.2 times more Energy, 4.6 times more Omega 6, 2.8 times more Carbohydrate, 2.5 times more Fiber and 7.9 times more Protein than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 2 times more Omega 3 than Raw Succotash.
• 5 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein