Comparing Nutrients in 100 grams Spaghetti Winter Squash VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Spaghetti Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	1.07% 31kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	4.97% 6.46g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.5% 2.53g	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	3.95% 1.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	7.6% 0.099mg	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	3% 12μg	2% 8μg	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	2.33% 2.1mg	3.9% 3.5mg	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	0.87% 0.13mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.75% 0.9μg	0.67% 0.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	3.9% 0.035mg	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	3.88% 0.31mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	4.74% 0.11mg	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	1.7% 12mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.48% 92g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spaghetti Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• Raw Spaghetti Winter Squash has 1.5 times more Vitamin B9 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• While Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contains 1.7 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Spaghetti Winter Squash vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of minerals per 100 g
• Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 100 g.
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Spaghetti Winter Squash has 1.9 times more Omega 3 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Raw Spaghetti Winter Squash and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Spaghetti Winter Squash as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.