Comparing Nutrients in 7 ounces Spaghetti Winter Squash VS Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	15%	6%	79%

Macro Nutrients

	Spaghetti Winter Squash	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.33% 0.4g	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	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	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	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.48% 0.097mg	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	16% 63.5μg	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	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	24% 0.22mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	31.6% 0.73mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	9.5% 323mg	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	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Spaghetti Winter Squash VS Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Spaghetti Winter Squash versus 7 oz of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spaghetti Winter Squash vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• 7 ounces of Spaghetti Winter Squash have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.1 times more Vitamin B6 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While 7 oz of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 3.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Spaghetti Winter Squash as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spaghetti Winter Squash vs Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids:

• 7 ounces of Spaghetti Winter Squash have 2.1 times more Calcium than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While 7 oz of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 2.9 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 4.6 times more Phosphorus, 1.5 times more Potassium, 13 times more Sodium and 2.6 times more Zinc than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• 7 ounces of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids lack sufficient amounts of Calcium
• Both Raw Spaghetti Winter Squash as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spaghetti Winter Squash have 4 times more Omega 3 than Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids.
• While 7 oz of Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids contain 2 times more Energy, 2 times more Carbohydrate, 1.7 times more Fiber and 4.1 times more Protein than Raw Spaghetti Winter Squash.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Raw Spaghetti Winter Squash as well as Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And Liquids provide inadequate amounts of Omega 6 in seven ounces.