Comparing Nutrients in 1 kilogram Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	5.5% 160kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	195% 254g	130g per day for Men 19-50 years
Sugars	30.3% 22g	79% 57.4g	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	13% 9.5g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	21.6% 12g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	11% 100μg	509% 4580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	80.4% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.3% 5.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	20% 80μg	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	189% 170mg	120% 108mg	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	8% 1.2mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	15% 150mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	186% 1.67mg	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	43.8% 3.5mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	267% 6.15mg	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	54.3% 380mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	77% 2620mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	25.6% 946g	19.6% 725g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Summer Squash has 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 45.8 times more Vitamin A, 2.6 times more Vitamin B5 and 9.6 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Summer Squash has 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 3.3 times more Copper, 2.7 times more Iron, 3.5 times more Manganese and 19.5 times more Sodium than Raw All Varieties Summer Squash.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Summer Squash has 2.5 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids contains 6.8 times more Energy, 7.6 times more Carbohydrate, 2.6 times more Sugars and 2.7 times more Fiber than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Summer Squash provide inadequate amounts of Energy
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in one kilogram.