Comparing Nutrients in 1 pound 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	4.54% 132kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	51% 66g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	67.7% 0.88mg	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	34% 136μg	21.5% 86μg	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	11.6% 10.4mg	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	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	7.7% 77mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	43.3% 0.39mg	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	38.6% 3.1mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	47.7% 1.1mg	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	18.8% 132mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	113% 1696mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 411g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Summer Squash, Zucchini, Italian Style VS Baked Acorn Winter Squash per 1 lb

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

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

• 1 pound of 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 1 lb of 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.
• 1 pound of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Summer Squash, Zucchini, Italian Style has 93.5 times more Sodium and 1.5 times more Zinc than Baked Acorn Winter Squash.
• While 1 lb of 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 and 1.6 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Acorn Winter Squash contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• 1 pound of Baked Acorn Winter Squash lack sufficient amounts of Zinc
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Acorn Winter Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Acorn Winter Squash contains 1.3 times more Omega 3 and 2.1 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• 1 pound of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 3 and Protein
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in one pound.