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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Boiled Summer Squash	Recommended Dietary Allowance
Energy	14% 404kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	15% 19.5g	130g per day for Men 19-50 years
Sugars	96% 70g	16.2% 11.7g	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	30% 11.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	190% 1710μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.05% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	22.7% 91μg	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	53% 47.6mg	27.7% 25mg	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	28.4% 4.26mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	6.8% 68mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	52% 0.47mg	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	45.4% 3.63mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	42% 0.97mg	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	17.5% 122mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9.5% 351g	11.5% 425g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 34.3 times more Vitamin A, 2.4 times more Vitamin B5, 1.9 times more Vitamin C and 6.7 times more Vitamin E than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains 1.8 times more Vitamin B1, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled Summer Squash provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• 1 pound of Boiled Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 1.2 times more Copper, 2.2 times more Iron and 2.4 times more Manganese than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains 1.8 times more Calcium, 1.8 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Boiled Summer Squash contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained All Varieties Summer Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 4.5 times more Energy, 4.9 times more Carbohydrate, 5.9 times more Sugars and 1.8 times more Fiber than Boiled Summer Squash.
• While 1 lb of Boiled and Drained All Varieties Summer Squash contains 6.3 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 1 pound of Boiled Summer Squash provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Omega 6 and Protein in one pound.