Comparing Nutrients in 7 ounces Spaghetti Winter Squash VS Mashed Hubbard Winter Squash

Macros Ratio

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

Macro Nutrients

	Spaghetti Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.68% 0.12g	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	9.86% 13g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	8% 5.8g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	5.24% 2.94g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	15.7% 0.2mg	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	4.96% 20μg	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	14.3% 13mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Mashed Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	10.4% 0.093mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	11% 0.25mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Spaghetti Winter Squash have 2.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Mashed Hubbard Winter Squash.
• While 7 oz of Boiled and Mashed Hubbard Winter Squash contain 33.3 times more Vitamin A, 1.6 times more Vitamin B2 and 3.1 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Mashed Hubbard Winter Squash provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 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 Boiled and Mashed 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 Spaghetti Winter Squash vs Mashed Hubbard Winter Squash:

• 7 ounces of Spaghetti Winter Squash have 2.3 times more Calcium than Mashed Hubbard Winter Squash.
• While 7 oz of Boiled and Mashed Hubbard Winter Squash contain 1.3 times more Copper and 2 times more Potassium than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Mashed Hubbard Winter Squash contain similar levels of Iron, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus
• 7 ounces of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium
• Both Raw Spaghetti Winter Squash as well as Boiled and Mashed Hubbard Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spaghetti Winter Squash have 1.5 times more Omega 3 than Mashed Hubbard Winter Squash.
• While 7 oz of Boiled and Mashed Hubbard Winter Squash contain 1.9 times more Fiber and 2.3 times more Protein than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Mashed Hubbard Winter Squash offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Spaghetti Winter Squash as well as Boiled and Mashed Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.