Comparing Nutrients in 7 ounces Spaghetti Winter Squash VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Spaghetti Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	13.4% 9.72g	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	7.83% 2.98g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	26.3% 0.34mg	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	5.95% 24μg	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	4.63% 4.17mg	21% 19mg	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	1.7% 0.26mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.92% 0.089mg	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	7.7% 0.62mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	14.7% 0.34mg	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	3.4% 24mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	21% 710mg	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	2.25% 33.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Winter Squash, Hubbard, Baked per 7 oz

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

Lets compare vitamin content per 7 ounces of Spaghetti Winter Squash vs Winter Squash, Hubbard, Baked:

• 7 ounces of Spaghetti Winter Squash have 1.7 times more Vitamin B3 than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 55.8 times more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Spaghetti Winter Squash vs Winter Squash, Hubbard, Baked:

• 7 ounces of Spaghetti Winter Squash have 1.4 times more Calcium than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus and 3.3 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Winter Squash, Hubbard, Baked contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 7 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Hubbard, Baked no Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Winter Squash, Hubbard, Baked no Salt contain 1.6 times more Carbohydrate, 1.8 times more Sugars, 3.3 times more Fiber and 3.9 times more Protein than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Winter Squash, Hubbard, Baked offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.