Comparing Nutrients in 7 ounces Boiled Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	7.1% 5.14g	15.7% 11.4g	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	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	3.97% 16μg	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	12% 11mg	24% 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	1.85% 0.28mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	37% 0.33mg	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	8.93% 0.71mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	53% 1.22mg	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	11% 77.4mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.03% 186g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash VS Canned Sweet Potato, Syrup Pack, Drained Solids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Summer Squash versus 7 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 7 ounces of Boiled Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Boiled Summer Squash have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 41.6 times more Vitamin A, 2.9 times more Vitamin B5, 2 times more Vitamin C and 8.2 times more Vitamin E than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Boiled Summer Squash have 1.6 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 2.4 times more Zinc and 1.3 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.6 times more Copper, 2.6 times more Iron, 2.9 times more Manganese and 39 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Summer Squash have 3.7 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 5.4 times more Energy, 5.9 times more Carbohydrate, 2.2 times more Sugars, 2.1 times more Fiber and 1.4 times more Protein than Boiled and Drained All Varieties Summer Squash.
• 7 ounces of Boiled Summer Squash provide inadequate amounts of Energy and Protein
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Boiled and Drained All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in seven ounces.