Comparing Nutrients in 14 ounces Acorn Winter Squash VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Acorn Winter Squash	7%	2%	91%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	46.4% 0.6mg	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	17% 67.5μg	29.8% 119μg	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	48.5% 43.7mg	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	13% 131mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	43.2% 0.39mg	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	34.7% 2.78mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	41.4% 0.95mg	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	20.4% 143mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	40.5% 1377mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.7% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Winter Squash VS Canned Summer Squash, Zucchini, Italian Style per 14 oz

Compare the macro and micronutrient content in 14 oz of Acorn Winter Squash versus 14 oz of Canned Summer Squash, Zucchini, Italian Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Acorn Winter Squash vs Canned Summer Squash, Zucchini, Italian Style:

• 14 ounces of Acorn Winter Squash have 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.8 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 14 oz of Canned Summer Squash, Zucchini, Italian Style contain 1.5 times more Vitamin A, 4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Acorn Winter Squash vs Canned Summer Squash, Zucchini, Italian Style:

• 14 ounces of Acorn Winter Squash have 1.9 times more Calcium, 2.3 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• While 14 oz of Canned Summer Squash, Zucchini, Italian Style contain 1.5 times more Copper, 1.4 times more Manganese, 124.7 times more Sodium and 2 times more Zinc than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Acorn Winter Squash lack sufficient amounts of Zinc
• 14 ounces of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorn Winter Squash have 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.