Comparing Nutrients in 7 ounces Succotash VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	6.77% 196kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	20% 7.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18% 10g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.4% 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	20% 79.4μg	5.95% 24μg	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	33.3% 30mg	4.63% 4.17mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	8.16% 0.073mg	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	45.4% 3.63mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	59.4% 1.37mg	10.8% 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	32% 224mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.92% 145g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Succotash VS Spaghetti Winter Squash per 7 oz

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

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

• 7 ounces of Succotash have 5.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 7.2 times more Vitamin C than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2.8 times more Vitamin B5 than Raw Succotash.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Succotash as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Succotash vs Spaghetti Winter Squash:

• 7 ounces of Succotash have 5 times more Copper, 5.9 times more Iron, 4 times more Magnesium, 5.5 times more Manganese, 9.4 times more Phosphorus, 3.4 times more Potassium and 3.2 times more Zinc than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.3 times more Calcium and 1.3 times more Water than Raw Succotash.
• 7 ounces of Succotash lack sufficient amounts of Calcium
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus and Zinc
• Both Raw Succotash as well as Raw Spaghetti Winter Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Succotash have 3.2 times more Energy, 4.6 times more Omega 6, 2.8 times more Carbohydrate, 2.5 times more Fiber and 7.9 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2 times more Omega 3 than Raw Succotash.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy, Omega 6 and Protein