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

Macros Ratio

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

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Butternut Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	15.5% 450kcal	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	90% 117g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	30% 270μg	591% 5320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	75% 12mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	80% 0.72mg	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	81% 340mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	88% 2.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	104% 3520mg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	23.4% 864g	3700g per day for Men 19-50 years

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

• Canned Summer Squash, Zucchini, Italian Style has 2 times more Vitamin B2 than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 19.7 times more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 9.1 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Butternut Winter Squash have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Butternut 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 Butternut Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 1.4 times more Copper, 93.5 times more Sodium and 1.7 times more Zinc than Raw Butternut Winter Squash.
• While Raw Butternut Winter Squash contains 2.8 times more Calcium, 2.4 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 Butternut Winter Squash have similar amounts of Iron, Manganese, Phosphorus and Water per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Butternut Winter Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Butternut Winter Squash contains 1.6 times more Energy and 1.7 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Butternut Winter Squash have similar amounts of Omega 3 and Protein per 1 kg.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.