Comparing Nutrients in 100 calories Boiled Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 100 calories

• Boiled Summer Squash: 500g
• Canned Sweet Potato, Syrup Pack, Drained Solids: 93g

Canned Sweet Potato, Syrup Pack, Drained Solids have 5.4 times more energy per unit of mass than Boiled and Drained All Varieties Summer Squash, which is average in comparison to other foods. Boiled Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Summer Squash or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.27% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18% 23.5g	130g per day for Men 19-50 years
Sugars	18% 13g	7.33% 5.3g	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	18.4% 7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.13% 4.55g	2.1% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	6.1% 55μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	1.93% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.6% 0.48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	1.85% 7.4μg	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	30.6% 27.5mg	11% 10mg	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	4.67% 0.7mg	7.1% 1.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	13.5% 135mg	1.57% 15.7mg	1000mg per day for Men 19-50 years
Copper	57.2% 0.52mg	17% 0.15mg	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	22.5% 1.8mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	2.65% 11mg	420mg per day for Men 19-50 years
Manganese	46.3% 1.07mg	24.8% 0.57mg	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	28% 195mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	12.7% 469g	1.8% 67g	3700g per day for Men 19-50 years

Boiled Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Summer Squash or Canned Sweet Potato, Syrup Pack, Drained Solids?

Lets compare vitamin content per 100 calories of Boiled Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 100 calories of Boiled Summer Squash have 9.5 times more Vitamin B1, 5.8 times more Vitamin B2, 8.1 times more Vitamin B3, 1.8 times more Vitamin B5, 5.7 times more Vitamin B6, 13.5 times more Vitamin B9, 2.8 times more Vitamin C and 7.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 100 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 7.7 times more Vitamin A and 1.5 times more Vitamin E than Boiled and Drained All Varieties Summer Squash.
• 100 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 100 calories of Boiled Summer Squash have 8.6 times more Calcium, 3.3 times more Copper, 2 times more Iron, 10.8 times more Magnesium, 1.9 times more Manganese, 8.4 times more Phosphorus, 5.4 times more Potassium, 13.2 times more Zinc and 7 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 100 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 7.2 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• 100 calories of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Summer Squash have 20.1 times more Omega 3, 2.4 times more Sugars, 2.5 times more Fiber and 3.8 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Boiled Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in 100 calories.