Comparing Nutrients in 7 ounces Boiled Frozen Butternut Winter Squash VS Canned Succotash, (corn And Limas), With Cream Style Corn

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Canned Succotash, (corn And Limas), With Cream Style Corn	12%	6%	82%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	2.56% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Vitamin A	37% 331μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	19.5% 0.25mg	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	7.94% 31.8μg	22% 87.3μg	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	7.7% 6.95mg	14% 12.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Canned Succotash, (corn And Limas), With Cream Style Corn	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	39.2% 0.35mg	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	14.4% 1.15mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	55.7% 1.28mg	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	3.97% 27.8mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash VS Canned Succotash, (corn And Limas), With Cream Style Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Frozen Butternut Winter Squash versus 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Frozen Butternut Winter Squash vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 7 ounces of Boiled Frozen Butternut Winter Squash have 23.9 times more Vitamin A and 1.9 times more Vitamin B1 than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin A
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Frozen Butternut Winter Squash vs Canned Succotash, (corn And Limas), With Cream Style Corn:

• 7 ounces of Boiled Frozen Butternut Winter Squash have 9 times more Magnesium than Canned Succotash, (corn And Limas), With Cream Style Corn.
• While 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 4.9 times more Copper, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.4 times more Potassium, 122.5 times more Sodium and 3.6 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Canned Succotash, (corn And Limas), With Cream Style Corn contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• 7 ounces of Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Magnesium
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Succotash, (corn And Limas), With Cream Style Corn contain 2 times more Energy, 2.3 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Energy and Omega 3
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Canned Succotash, (corn And Limas), With Cream Style Corn provide inadequate amounts of Omega 6 in seven ounces.