Comparing Nutrients in 7 ounces Boiled Frozen Butternut Winter Squash VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Energy	2.67% 77.4kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	3.75% 0.64g	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	37.2% 48.4g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	37% 331μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	16.5% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	17.7% 0.23mg	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	16.4% 65.5μg	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	18% 16.3mg	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	Boiled Succotash	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	39.5% 0.36mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	66.4% 1.53mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	24% 814mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Frozen Butternut Winter Squash VS Boiled Succotash per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Frozen Butternut Winter Squash versus 7 oz of Boiled Succotash 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 Boiled Succotash:

• 7 ounces of Boiled Frozen Butternut Winter Squash have 11.1 times more Vitamin A than Boiled Succotash.
• While 7 oz of Boiled and Drained Succotash contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Boiled Succotash have insufficient amounts of Vitamin A
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Frozen Butternut Winter Squash vs Boiled Succotash:

• 7 ounces of Boiled Frozen Butternut Winter Squash have 1.3 times more Water than Boiled Succotash.
• While 7 oz of Boiled and Drained Succotash contain 5 times more Copper, 2.6 times more Iron, 5.9 times more Magnesium, 4.4 times more Manganese, 8.4 times more Phosphorus, 3.1 times more Potassium and 5.3 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• 7 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Boiled and Drained Succotash lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Succotash contain 2.9 times more Energy, 3.3 times more Omega 3, 2.4 times more Carbohydrate and 4.1 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 Boiled and Drained Succotash provide inadequate amounts of Omega 6 in seven ounces.