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

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.82% 0.14g	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	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	30% 270μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	95% 1.24mg	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	168% 151mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	41% 410mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	74.8% 1.72mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	83.5% 2840mg	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	2.67% 40mg	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

Nutrient Comparison: Canned Summer Squash, Zucchini, Italian Style VS Baked Butternut Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Summer Squash, Zucchini, Italian Style versus 1 kg of Baked Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style has 2.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Butternut Winter Squash.
• While 1 kg of Baked Butternut Winter Squash contains 20.7 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• 1 kilogram of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Copper, 1.4 times more Manganese, 93.5 times more Sodium and 2 times more Zinc than Baked Butternut Winter Squash.
• While 1 kg of Baked Butternut Winter Squash contains 2.4 times more Calcium and 2.1 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Butternut Winter Squash contain similar levels of Iron, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• 1 kilogram of Baked Butternut Winter Squash lack sufficient amounts of Zinc
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Butternut Winter Squash contains 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.