Comparing Nutrients in 1 pound Canned Summer Squash, Zucchini, Italian Style VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	36.4% 47.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	53.7% 0.7mg	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	19.3% 77μg	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	55.4% 50mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	7.7% 77mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	32.8% 0.29mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	33% 0.76mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	46.3% 1574mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	113% 1696mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 411g	10.8% 398g	3700g per day for Men 19-50 years

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

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Vitamin A, 4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.8 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Copper, 1.4 times more Manganese, 124.7 times more Sodium and 2 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.9 times more Calcium, 2.3 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 Acorn Winter Squash have similar amounts of Iron, Phosphorus and Water per 1 lb.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Summer Squash, Zucchini, Italian Style has 1.3 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.4 times more Energy and 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Omega 3 per 1 lb.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.