Comparing Nutrients in 7 ounces Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.93% 0.16g	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	27% 35g	130g per day for Men 19-50 years
Sugars	6.93% 5.02g	15.7% 11.4g	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	1.18% 0.85g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 2.84g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	4.85% 2.7g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	174% 1562μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.67% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.13% 2.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	2.98% 12μg	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	28.2% 25.4mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	20.7% 0.19mg	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	8.43% 0.67mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	23% 0.53mg	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	NA	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt versus 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 131.2 times more Vitamin A, 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 3.7 times more Vitamin C and 7.8 times more Vitamin E than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin E
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.3 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese and 2 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Cooked Sweet Potato, Boiled, Without Skin with Salt contain similar levels of Sodium and Water per seven ounces.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have more Omega 3 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 2.8 times more Energy, 2.7 times more Carbohydrate, 2.3 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Energy and Protein
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 6 in seven ounces.