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

Macros Ratio

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

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.94% 0.16g	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	80% 104g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	30% 270μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	118% 1.54mg	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	42.5% 170μg	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	122% 110mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	72.2% 0.65mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	72.6% 1.67mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	102% 3470mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	249% 3740mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.7% 878g	3700g per day for Men 19-50 years

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

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Vitamin A, 4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 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.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw 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 Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 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.
• While Raw Acorn Winter Squash contains 1.9 times more Calcium, 2.3 times more Magnesium and 1.3 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Iron, Phosphorus and Water per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Summer Squash, Zucchini, Italian Style has 1.3 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.4 times more Energy and 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Omega 3 per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.