Comparing Nutrients in 100 grams Hubbard Winter Squash VS Boiled Succotash

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Boiled Succotash	16%	6%	78%

Macro Nutrients

	Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Energy	1.38% 40kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	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	10.3% 3.9g	12% 4.5g	38g per day for Men 19-50 years
Protein	3.57% 2g	9.05% 5.07g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	8.92% 0.12mg	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	8.25% 33μg	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	12.2% 11mg	9.1% 8.2mg	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	1.07% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Boiled Succotash	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	20% 0.18mg	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% 0.4mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	7.8% 0.18mg	33.4% 0.77mg	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% 21mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.38% 88g	1.85% 68.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS Boiled Succotash per 100 g

Compare the macro and micronutrient content in 100 g of Hubbard Winter Squash versus 100 g of Boiled Succotash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hubbard Winter Squash vs Boiled Succotash:

• 100 grams of Hubbard Winter Squash have 4.5 times more Vitamin A, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Succotash.
• While 100 g of Boiled and Drained Succotash contain 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Hubbard Winter Squash.
• 100 grams of Boiled Succotash have insufficient amounts of Vitamin A
• Both Raw Hubbard Winter Squash as well as Boiled and Drained Succotash have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hubbard Winter Squash vs Boiled Succotash:

• 100 grams of Hubbard Winter Squash have 1.3 times more Water than Boiled Succotash.
• While 100 g of Boiled and Drained Succotash contain 2.8 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 4.3 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium and 4.8 times more Zinc than Raw Hubbard Winter Squash.
• 100 grams of Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Raw Hubbard Winter Squash as well as Boiled and Drained Succotash lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hubbard Winter Squash have 2.2 times more Omega 3 than Boiled Succotash.
• While 100 g of Boiled and Drained Succotash contain 2.9 times more Energy, 2.8 times more Carbohydrate and 2.5 times more Protein than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Boiled Succotash offer comparable quantities of Fiber per 100 grams.
• 100 grams of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Hubbard Winter Squash as well as Boiled and Drained Succotash provide inadequate amounts of Omega 6 in 100 grams.