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

Macros Ratio

	Protein	Fat	Carbs
Winter Squash	10%	3%	87%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Winter Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	1.66% 48kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	9.37% 12g	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	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	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Winter Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	10.7% 96μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	8.5% 34μg	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	19.4% 17.4mg	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	1.3% 1.56μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	10.3% 0.82mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	4.66% 32.6mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.44% 127g	2.78% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Winter 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 Winter Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Winter Squash have 1.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 6.7 times more Vitamin A, 2.1 times more Vitamin B5, 9.6 times more Vitamin E and 2.4 times more Vitamin K than Raw All Varieties Winter Squash.
• Both Winter Squash and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Raw All Varieties Winter 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 Winter Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 5 ounces of Winter Squash have 1.6 times more Calcium, 1.8 times more Potassium and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.4 times more Copper, 1.6 times more Iron, 3.8 times more Manganese and 9.8 times more Sodium than Raw All Varieties Winter Squash.
• Both Winter Squash and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium
• Both Raw All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Winter Squash have 1.6 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 5 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 3.2 times more Energy, 3 times more Carbohydrate, 2.6 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Raw All Varieties Winter Squash.
• 5 ounces of Winter Squash provide inadequate amounts of Energy and Protein
• 5 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Raw All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in five ounces.