Comparing Nutrients in 5 ounces Canned Summer Squash, Zucchini, Italian Style VS Acorn Winter Squash

Macros Ratio

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

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	11.4% 14.8g	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	NA	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	16.8% 0.22mg	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	10.6% 42.5μg	6.02% 24μg	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	3.62% 3.26mg	17.3% 15.6mg	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

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	10.2% 0.092mg	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	12% 0.96mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	10.3% 0.24mg	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	5.87% 41mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Summer Squash, Zucchini, Italian Style vs Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Vitamin A, 4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.8 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Vitamin B6 per 5 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Summer Squash, Zucchini, Italian Style vs Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Copper, 1.4 times more Manganese, 124.7 times more Sodium and 2 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.9 times more Calcium, 2.3 times more Magnesium and 1.3 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Iron, Phosphorus and Water per 5 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Summer Squash, Zucchini, Italian Style has 1.3 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.4 times more Energy and 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Omega 3 per 5 oz.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.