Comparing Nutrients in 7 ounces Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	0.92% 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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	6.93% 5.02g	11% 7.84g	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	7.3% 2.78g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	23.5% 0.31mg	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	3.97% 16μg	7.94% 31.8μg	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	24.3% 22mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	14% 0.13mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	15.4% 0.36mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Hubbard Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked versus 7 oz of Hubbard Winter Squash 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 vs Hubbard Winter Squash:

• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.6 times more Vitamin B3 than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 11.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 3.1 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Hubbard Winter Squash provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin A and Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Hubbard Winter Squash:

• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.5 times more Calcium than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 1.8 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus and 2.7 times more Potassium than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Hubbard Winter Squash contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Hubbard Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hubbard Winter Squash contain 1.7 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 3 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.