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

Macros Ratio

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

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut 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	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.12% 0.02g	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% 15g	130g per day for Men 19-50 years
Sugars	NA	3.85% 2.8g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	13.5% 0.18mg	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	6.73% 27μg	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	23.8% 21.4mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.8% 58mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	10.6% 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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	12% 403mg	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	0.38% 5.67mg	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

Nutrient Comparison: Canned Summer Squash, Zucchini, Italian Style VS Baked Butternut Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Summer Squash, Zucchini, Italian Style versus 5 oz of Baked Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Canned Summer Squash, Zucchini, Italian Style have 2.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 20.7 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• 5 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Summer Squash, Zucchini, Italian Style have 1.5 times more Copper, 1.4 times more Manganese, 93.5 times more Sodium and 2 times more Zinc than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 2.4 times more Calcium and 2.1 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Butternut Winter Squash contain similar levels of Iron, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• 5 ounces of Baked Butternut Winter Squash lack sufficient amounts of Zinc
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Butternut Winter Squash contain 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.