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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Summer Squash	24%	8%	68%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Energy	14% 404kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	11.7% 15g	130g per day for Men 19-50 years
Sugars	96% 70g	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	5.94% 4.3g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	30% 11.3g	13% 5g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Vitamin A	190% 1710μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	76% 0.99mg	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	33% 132μg	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	85.7% 77mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	25.7% 0.23mg	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% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	34.5% 0.79mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	35% 1188mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.5% 351g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Solids And Liquids VS 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 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 Summer Squash:

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 37.7 times more Vitamin A, 2.1 times more Vitamin B5 and 7.8 times more Vitamin E than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9, 1.6 times more Vitamin C and 1.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Summer Squash provide similar amounts of 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 Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw 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 Summer Squash:

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 2.4 times more Copper, 2.3 times more Iron and 2.9 times more Manganese than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Summer Squash contain similar levels of Water per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw All Varieties Summer Squash lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 5.6 times more Energy, 6.2 times more Carbohydrate, 7 times more Sugars and 2.3 times more Fiber than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 4.3 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 and Protein
• 1 pound of Summer Squash provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in one pound.