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Comparing Nutrients in 1 pound Canned Summer Squash, Zucchini, Italian StyleVS Mashed Acorn Winter Squash

Macros Ratio

Protein Fat Carbs

Canned Summer Squash, Zucchini, Italian Style
13%
3%
84%
Mashed Acorn Winter Squash
7%
2%
91%
1 lb ▼

Macro Nutrients

4.54%132kcal
Energy
5.3%154kcal
132 kcalvs154 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.51%0.5g
Fat
0.37%0.36g
0.5 gvs0.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.1g
Saturated Fat
0.24%0.077g
0.1 gvs0.077 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.22%0.13g
Omega 3
6.24%0.1g
0.13 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.45%0.077g
Omega 6
0.35%0.059g
0.077 gvs0.059 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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24%31g
Carbohydrate
30.7%40g
31 gvs40 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
31%11.8g
NA gvs11.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.34%4.67g
Protein
5.43%3.04g
4.67 gvs3.04 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

13.6%122μg
Vitamin A
20.7%186μg
RAE, retinol activity equivalents
122 μgvs186 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
37.8%0.45mg
Thiamine
0.19 mgvs0.45 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
2.8%0.036mg
Riboflavin
0.18 mgvs0.036 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.4mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
2.4 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25%1.24mg
Vitamin B5
27.5%1.37mg
Pantothenic acid
1.24 mgvs1.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
53%0.69mg
Vitamin B6
41%0.53mg
Pyridoxine
0.69 mgvs0.53 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34%136μg
Vitamin B9
12.5%50μg
Folates and Folic Acid
136 μgvs50 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.6%10.4mg
Vitamin C
32.8%29.5mg
Ascorbic acid
10.4 mgvs29.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.7%77mg
Calcium
11.8%118mg
77 mgvs118 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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49.4%0.44mg
Copper
26.2%0.24mg
0.44 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.6%3.1mg
Iron
31.8%2.54mg
3.1 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
28%118mg
63.5 mgvs118 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.3%1.1mg
Manganese
28.8%0.66mg
1.1 mgvs0.66 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.8%132mg
Phosphorus
17.5%122mg
132 mgvs122 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.6%1243mg
Potassium
35%1193mg
1243 mgvs1193 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.3%1.8μg
Selenium
3.3%1.8μg
1.8 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
113%1696mg
Sodium
0.91%13.6mg
1696 mgvs13.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.7%1.18mg
Zinc
4.54%0.5mg
1.18 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%411g
Water
11%407g
411 gvs407 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Canned Summer Squash, Zucchini, Italian Style vs Mashed Acorn Winter Squash:
Comparing minerals per 1 pound for Canned Summer Squash, Zucchini, Italian Style vs Mashed Acorn Winter Squash:
Comparison of macro-nutrients per 1 pound:



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