Comparing Nutrients in 1 kilogram Boiled Summer Squash VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	6.9% 200kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	161% 209g	130g per day for Men 19-50 years
Sugars	35.7% 26g	212% 154g	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	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	17.5% 70μg	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	61% 55mg	117% 105mg	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	9.33% 1.4mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	27% 270mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	138% 1.24mg	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	45% 3.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	220% 5.07mg	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	55.7% 390mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25.3% 937g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Summer Squash versus 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Boiled Summer Squash has 1.8 times more Vitamin B1, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 34.3 times more Vitamin A, 2.4 times more Vitamin B5, 1.9 times more Vitamin C and 6.7 times more Vitamin E than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Summer Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 kilogram of Boiled Summer Squash has 1.8 times more Calcium, 1.8 times more Magnesium, 1.4 times more Phosphorus, 2.1 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 2.2 times more Iron and 2.4 times more Manganese than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Summer Squash has 6.3 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 4.5 times more Energy, 4.9 times more Carbohydrate, 5.9 times more Sugars and 1.8 times more Fiber than Boiled and Drained All Varieties Summer Squash.
• 1 kilogram of Boiled Summer Squash provide inadequate amounts of Energy
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.