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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Baked Winter Squash	Recommended Dietary Allowance
Energy	14% 404kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	31% 40g	130g per day for Men 19-50 years
Sugars	96% 70g	20.6% 15g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	190% 1710μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	56% 0.73mg	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	48.4% 43.5mg	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	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Baked Winter Squash	Recommended Dietary Allowance
Calcium	6.8% 68mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	41.3% 0.37mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	37% 0.85mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	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	9.07% 1mg	11mg per day for Men 19-50 years
Water	9.5% 351g	11% 405g	3700g per day for Men 19-50 years

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

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 7.8 times more Vitamin E than Baked Winter Squash.
• While 1 lb of Baked All Varieties Winter Squash contains 1.5 times more Vitamin B2, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.1 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Baked Winter Squash provide similar amounts of Vitamin B3 and Vitamin C 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 Baked Winter Squash have insufficient amounts of Vitamin B1 and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Baked All Varieties Winter 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 Baked Winter Squash:

• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 1.5 times more Copper, 1.8 times more Iron, 2.7 times more Manganese and 1.4 times more Phosphorus than Baked Winter Squash.
• While 1 lb of Baked All Varieties Winter Squash contains 1.5 times more Calcium and 1.3 times more Potassium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Baked Winter Squash contain similar levels of Magnesium 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 Baked All Varieties Winter 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 2.4 times more Energy, 2.4 times more Carbohydrate and 4.7 times more Sugars than Baked Winter Squash.
• While 1 lb of Baked All Varieties Winter Squash contains 7.1 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Baked Winter Squash offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3
• 1 pound of Baked Winter Squash provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Baked All Varieties Winter Squash provide inadequate amounts of Omega 6 and Protein in one pound.