Comparing Nutrients in 5 ounces Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	27.7% 36g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	11.2% 8.14g	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	1.86% 1.35g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.46% 0.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41μg	2.83% 11.3μg	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	26.8% 24mg	17% 15.3mg	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	1.13% 0.17mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	26.3% 0.24mg	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	6.2% 0.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	38% 0.87mg	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	7.7% 54mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids per 5 oz

Compare the macro and micronutrient content in 5 oz of Summer Squash versus 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Summer Squash have 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 45.8 times more Vitamin A, 2.6 times more Vitamin B5 and 9.6 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Summer Squash have 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.3 times more Copper, 2.7 times more Iron, 3.5 times more Manganese and 19.5 times more Sodium than Raw All Varieties Summer Squash.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Summer Squash have 2.5 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 6.8 times more Energy, 7.6 times more Carbohydrate, 2.6 times more Sugars and 2.7 times more Fiber than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per five ounces.
• 5 ounces of Summer Squash provide inadequate amounts of Energy
• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in five ounces.