Comparing Nutrients in 1 pound 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	2.5% 72.6kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	88.5% 115g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	36% 26g	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	5.94% 4.3g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	231% 2077μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	9.64% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.86% 2.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33% 132μg	9.07% 36.3μg	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	85.7% 77mg	54.4% 49mg	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	3.63% 0.54mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	9.83% 11.8μg	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	6.8% 68mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	84% 0.76mg	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	20% 1.6mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	121% 2.8mg	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	24.6% 172mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.9% 329g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Summer Squash versus 1 lb 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 pound of Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Summer Squash has 2.5 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 1 lb 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 pound.
• 1 pound of Summer Squash provide inadequate amounts of Energy
• 1 pound 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 pound.