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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	53% 0.69mg	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	19.3% 77μg	34% 136μg	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	55.4% 50mg	11.6% 10.4mg	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

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	15% 150mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	49.4% 0.44mg	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	39.7% 3.18mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	47.3% 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	23.3% 163mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	46.3% 1574mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	113% 1696mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	10.8% 398g	11% 411g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Acorn Winter Squash has 1.9 times more Calcium, 2.3 times more Magnesium, 1.2 times more Phosphorus and 1.3 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• While 1 lb of Canned Summer Squash, Zucchini, Italian Style contains 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.
• Both Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Iron and Water per one pound.
• 1 pound of Acorn Winter Squash lack sufficient amounts of Zinc
• 1 pound of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorn Winter Squash has 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.