Comparing Nutrients in 300 calories Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Summer Squash

Weight per 300 calories

• Canned Sweet Potato, Syrup Pack, Solids And Liquids: 337g
• Summer Squash: 1875g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 5.6 times more energy per 100g than Summer Squash. It has average energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.48% 3.38g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	2.74% 0.044g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	48.3% 63g	130g per day for Men 19-50 years
Sugars	71.6% 52g	57% 41.3g	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	24.6% 18g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	22% 8.43g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Vitamin A	141% 1271μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.74% 0.081mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	314% 4.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.5% 1.35μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.9% 23.6μg	136% 544μg	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	39.3% 35.4mg	354% 319mg	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	21% 3.17mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.08μg	47% 56.3μg	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	5.06% 50.6mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	106% 0.96mg	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	33.7% 2.7mg	82% 6.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	143% 3.3mg	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	13% 91mg	102% 713mg	700mg per day for Men 19-50 years
Potassium	18.3% 624mg	144% 4913mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	6.5% 98mg	2.5% 37.5mg	1500mg per day for Men 19-50 years
Zinc	5.82% 0.64mg	49.4% 5.44mg	11mg per day for Men 19-50 years
Water	7.05% 261g	48% 1775g	3700g per day for Men 19-50 years

Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Summer Squash?

Lets compare vitamin content per 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Summer Squash:

• 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 6.8 times more Vitamin A and 1.4 times more Vitamin E than Summer Squash.
• While 300 kcal of Raw All Varieties Summer Squash contain 11.1 times more Vitamin B1, 17.2 times more Vitamin B2, 5.9 times more Vitamin B3, 2.6 times more Vitamin B5, 23.8 times more Vitamin B6, 23 times more Vitamin B9, 9 times more Vitamin C and 7.9 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• 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 300 calories.

Comparing minerals per 300 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Summer Squash:

• 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.6 times more Sodium than Summer Squash.
• While 300 kcal of Raw All Varieties Summer Squash contain 5.6 times more Calcium, 2.3 times more Copper, 2.4 times more Iron, 7.3 times more Magnesium, 1.9 times more Manganese, 7.8 times more Phosphorus, 7.9 times more Potassium, 1.6 times more Selenium, 8.5 times more Zinc and 6.8 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 1.3 times more Sugars than Summer Squash.
• While 300 kcal of Raw All Varieties Summer Squash contain 24 times more Omega 3, 2.4 times more Fiber and 6.9 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Summer Squash offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 300 calories.