Comparing Nutrients in 500 calories Mashed Acorn Winter Squash VS Canned Summer Squash, Zucchini, Italian Style

Weight per 500 calories

• Mashed Acorn Winter Squash: 1471g
• Canned Summer Squash, Zucchini, Italian Style: 1724g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Canned Summer Squash, Zucchini, Italian Style?

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Mashed Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	NA	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	101% 38.2g	NA	38g per day for Men 19-50 years
Protein	17.6% 9.85g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	67% 603μg	51.7% 466μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.46mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.4% 162μg	129% 517μg	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	106% 96mg	44% 39.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	38.2% 382mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	188% 1.7mg	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	103% 8.24mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	57.5% 241mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	180% 4.14mg	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	56.7% 397mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	114% 3868mg	139% 4724mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	430% 6448mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	35.7% 1319g	42.2% 1562g	3700g per day for Men 19-50 years

Mashed Acorn Winter Squash VS Canned Summer Squash, Zucchini, Italian Style Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Canned Summer Squash, Zucchini, Italian Style?

Lets compare vitamin content per 500 calories of Mashed Acorn Winter Squash vs Canned Summer Squash, Zucchini, Italian Style:

• 500 calories of Mashed Acorn Winter Squash have 1.3 times more Vitamin A, 2 times more Vitamin B1 and 2.4 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 5.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Mashed Acorn Winter Squash vs Canned Summer Squash, Zucchini, Italian Style:

• 500 calories of Mashed Acorn Winter Squash have 1.3 times more Calcium and 1.6 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• While 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 2.2 times more Copper, 1.4 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 146.2 times more Sodium and 2.8 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 1.5 times more Omega 3 and 1.8 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 6 in 500 calories.