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

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	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	5.1% 6.65g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	2.6% 1.9g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	14.4% 57.5μg	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	37.5% 33.7mg	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	1.6% 0.24mg	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	8.7% 0.69mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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	10.8% 75.4mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	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	0.26% 3.97mg	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	5.08% 188g	3.9% 144g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Summer Squash have 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 45.8 times more Vitamin A, 2.6 times more Vitamin B5 and 9.6 times more Vitamin E than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw 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 Summer Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Summer Squash have 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.8 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 3.3 times more Copper, 2.7 times more Iron, 3.5 times more Manganese and 19.5 times more Sodium than Raw All Varieties Summer Squash.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Zinc
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Summer Squash have 2.5 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 6.8 times more Energy, 7.6 times more Carbohydrate, 2.6 times more Sugars and 2.7 times more Fiber than Raw All Varieties Summer Squash.
• Both Summer Squash and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Protein per seven ounces.
• 7 ounces of Summer Squash provide inadequate amounts of Energy
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3
• Both Raw All Varieties Summer Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6 in seven ounces.