Comparing Nutrients in 1 pound 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	4.54% 132kcal	7.04% 204kcal	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	40.8% 53g	130g per day for Men 19-50 years
Sugars	NA	13.8% 9.98g	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	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	268% 2413μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	34% 5.44mg	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	30.6% 122μg	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	106% 95mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	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	7.7% 77mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	36.3% 0.33mg	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	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	40% 0.92mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	47% 1597mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11% 411g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Butternut Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.