Comparing Nutrients in 1 kilogram Canned Summer Squash, Zucchini, Italian Style VS Baked Acorn Winter Squash

Macros Ratio

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

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.7% 68.5g	112% 146g	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	NA	116% 44g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	30% 270μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	149% 1.94mg	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	75% 300μg	47.5% 190μg	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	25.6% 23mg	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	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

	Canned Summer Squash, Zucchini, Italian Style	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	96% 0.86mg	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	85% 6.8mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	105% 2.42mg	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	41.4% 290mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	249% 3740mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	22.4% 829g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Summer Squash, Zucchini, Italian Style vs Baked Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 1.3 times more Vitamin A, 3.1 times more Vitamin B2 and 1.6 times more Vitamin B9 than Baked Acorn Winter Squash.
• While Baked Acorn Winter Squash contains 4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.7 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Summer Squash, Zucchini, Italian Style vs Baked Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 93.5 times more Sodium and 1.5 times more Zinc than Baked Acorn Winter Squash.
• While Baked Acorn Winter Squash contains 2.6 times more Calcium, 1.4 times more Iron, 3.1 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Selenium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Acorn Winter Squash have similar amounts of Copper, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash contains 1.9 times more Energy, 1.3 times more Omega 3 and 2.1 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Acorn Winter Squash have similar amounts of Protein per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.