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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Summer Squash	24%	8%	68%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Energy	4.35% 126kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	30% 22g	4.3% 3.1g	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	1.86% 1.35g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Vitamin A	59.4% 534μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.04% 0.65mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.9% 0.57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	10.3% 41μg	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	16.5% 15mg	26.8% 24mg	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	8.9% 1.33mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Summer Squash	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	8.03% 0.072mg	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	14% 1.13mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	31.2% 0.72mg	10.8% 0.25mg	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	5.47% 38.3mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.96% 110g	3.63% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 37.7 times more Vitamin A, 2.1 times more Vitamin B5 and 7.8 times more Vitamin E than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 2 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9, 1.6 times more Vitamin C and 1.4 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Summer Squash provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.4 times more Copper, 2.3 times more Iron and 2.9 times more Manganese than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Summer Squash contain similar levels of Water per five ounces.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Zinc
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw All Varieties Summer Squash lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have 5.6 times more Energy, 6.2 times more Carbohydrate, 7 times more Sugars and 2.3 times more Fiber than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 4.3 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 5 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Summer Squash provide inadequate amounts of Energy
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in five ounces.