Comparing Nutrients in 1 pound Winter Squash VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Winter Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	5.3% 154kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	73% 95g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	96% 70g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	190% 1710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	7.94% 31.8μg	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	62% 55.8mg	53% 47.6mg	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	3.63% 0.54mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	12.7% 127mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	62.5% 0.56mg	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	33% 2.63mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	100% 2.3mg	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	15% 104mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	46.7% 1588mg	24.7% 839mg	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	1.2% 18mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 407g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Winter Squash versus 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Winter Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Winter Squash has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 5.5 times more Vitamin A, 1.8 times more Vitamin B5 and 7.8 times more Vitamin E than Raw All Varieties Winter Squash.
• Both Winter Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Winter Squash have insufficient amounts of Vitamin E
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Raw All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Winter Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Winter Squash has 1.9 times more Calcium and 1.9 times more Potassium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 1.7 times more Copper, 1.4 times more Iron and 3.1 times more Manganese than Raw All Varieties Winter Squash.
• Both Winter Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium
• Both Raw All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winter Squash has 2.7 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 2.6 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars and 1.7 times more Fiber than Raw All Varieties Winter Squash.
• 1 pound of Winter Squash provide inadequate amounts of Energy
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3
• Both Raw All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 and Protein in one pound.