Comparing Nutrients in 100 grams Winter Squash, Hubbard, Baked VS Spaghetti Winter Squash

Macros Ratio

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

Macro Nutrients

	Winter Squash, Hubbard, Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	1.72% 50kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.3% 11g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	3.8% 2.76g	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	13% 4.9g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	4.43% 2.48g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Hubbard, Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	37.2% 335μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.94% 0.45mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	7.77% 0.1mg	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	4% 16μg	3% 12μg	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	10.6% 9.5mg	2.33% 2.1mg	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	1.33% 0.2mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Hubbard, Baked	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.1% 0.037mg	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	5.88% 0.47mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	5.43% 0.13mg	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	3.3% 23mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Winter Squash, Hubbard, Baked vs Spaghetti Winter Squash:

• Winter Squash, Hubbard, Baked no Salt has 55.8 times more Vitamin A, 2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 4.5 times more Vitamin C, 1.5 times more Vitamin E and 1.8 times more Vitamin K than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 1.7 times more Vitamin B3 than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Winter Squash, Hubbard, Baked vs Spaghetti Winter Squash:

• Winter Squash, Hubbard, Baked no Salt has 1.2 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Potassium and 2 times more Selenium than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 1.4 times more Calcium, 2.1 times more Sodium and 1.3 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• Both Winter Squash, Hubbard, Baked no Salt and Raw Spaghetti Winter Squash have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Winter Squash, Hubbard, Baked no Salt has 1.6 times more Energy, 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 Winter Squash, Hubbard, Baked no Salt and Raw Spaghetti Winter Squash have similar amounts of Omega 3 per 100 g.
• Both Winter Squash, Hubbard, Baked no Salt as well as Raw Spaghetti Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.