Comparing Nutrients in 7 ounces Mashed Hubbard Winter Squash VS Succotash

Macros Ratio

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

Macro Nutrients

	Mashed Hubbard Winter Squash	Succotash	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	6.77% 196kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	30% 39g	130g per day for Men 19-50 years
Sugars	8% 5.8g	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	15% 5.75g	20% 7.54g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Succotash	Recommended Dietary Allowance
Vitamin A	44% 397μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.14% 0.66mg	19.7% 3.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	20% 0.26mg	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	4.96% 20μg	20% 79.4μg	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	14.3% 13mg	33.3% 30mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Succotash	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	41% 0.37mg	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	6.95% 0.56mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	59.4% 1.37mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Succotash per 7 oz

Compare the macro and micronutrient content in 7 oz of Mashed Hubbard Winter Squash versus 7 oz of Succotash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mashed Hubbard Winter Squash vs Succotash:

• 7 ounces of Mashed Hubbard Winter Squash have 13.3 times more Vitamin A and 2.3 times more Vitamin B5 than Succotash.
• While 7 oz of Raw Succotash contain 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 Boiled and Mashed Hubbard Winter Squash.
• 7 ounces of Succotash have insufficient amounts of Vitamin A
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Succotash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mashed Hubbard Winter Squash vs Succotash:

• 7 ounces of Mashed Hubbard Winter Squash have 1.2 times more Water than Succotash.
• While 7 oz of Raw Succotash contain 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 Boiled and Mashed Hubbard Winter Squash.
• 7 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Succotash lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mashed Hubbard Winter Squash have 1.3 times more Omega 3 than Succotash.
• While 7 oz of Raw Succotash contain 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 Boiled and Mashed Hubbard Winter Squash.
• 7 ounces of Mashed Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6