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

Weight per 500 calories

• Butternut Winter Squash: 1111g
• Canned Summer Squash, Zucchini, Italian Style: 1724g

Butternut Winter Squash has 1.6 times more energy per 100g than Canned Summer Squash, Zucchini, Italian Style. It has low energy density when compared to other foods. Canned Summer Squash, Zucchini, Italian Style having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Butternut 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	1.15% 1.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	100% 130g	91% 118g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	15% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 2.44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	NA	38g per day for Men 19-50 years
Protein	20% 11g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	657% 5911μg	51.7% 466μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	75% 300μg	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	259% 233mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	53.3% 533mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	97% 7.78mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	57.5% 241mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	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	52.4% 367mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	115% 3911mg	139% 4724mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	430% 6448mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	26% 960g	42.2% 1562g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Butternut Winter Squash have 12.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3 and 5.9 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 3.1 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B5 per 500 calories.
• Both Raw Butternut 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 Butternut Winter Squash vs Canned Summer Squash, Zucchini, Italian Style:

• 500 calories of Butternut Winter Squash have 1.8 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 2.1 times more Copper, 1.5 times more Iron, 1.8 times more Manganese, 1.4 times more Phosphorus, 145.1 times more Sodium, 2.7 times more Zinc and 1.6 times more Water than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 1.7 times more Omega 3 and 1.6 times more Protein than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Canned Summer Squash, Zucchini, Italian Style offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Butternut Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 6 in 500 calories.