Comparing Nutrients in 500 calories Summer Squash VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 500 calories

• Summer Squash: 3125g
• Canned Sweet Potato, Syrup Pack, Solids And Liquids: 562g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 5.6 times more energy per unit of mass than Raw All Varieties Summer Squash, which is average in comparison to other foods. Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Summer Squash or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

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

Macro Nutrients

	Summer Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	90% 118g	130g per day for Men 19-50 years
Sugars	95% 68.8g	119% 86.5g	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	41% 29.7g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	90% 34.4g	37% 14g	38g per day for Men 19-50 years
Protein	67.5% 38g	9.83% 5.5g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.5% 2.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	227% 906μg	9.83% 39.3μg	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	590% 531mg	65.5% 59mg	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	25% 3.75mg	35.2% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	47% 469mg	8.43% 84.3mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	77.4% 0.7mg	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	137% 11mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	124% 2.85mg	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	170% 1188mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	7.15% 3.93μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	80% 2958g	11.8% 435g	3700g per day for Men 19-50 years

Summer Squash VS Canned Sweet Potato, Syrup Pack, Solids And Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Summer Squash or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Lets compare vitamin content per 500 calories of Summer Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 500 calories of Summer Squash have 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.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 6.8 times more Vitamin A and 1.4 times more Vitamin E than Raw All Varieties Summer Squash.
• 500 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Summer Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 500 calories of Summer Squash have 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.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.6 times more Sodium than Raw All Varieties Summer Squash.
• 500 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash have 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.
• While 500 kcal of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.3 times more Sugars than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 in 500 calories.