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Comparing Nutrients in 7 ounces Canned Summer Squash, Zucchini, Italian StyleVS Mashed Acorn Winter Squash

Macros Ratio

Protein Fat Carbs

Canned Summer Squash, Zucchini, Italian Style
13%
3%
84%
Mashed Acorn Winter Squash
7%
2%
91%
7 oz ▼

Macro Nutrients

2%57.5kcal
Energy
2.33%67.5kcal
57.5 kcalvs67.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.23%0.22g
Fat
0.16%0.16g
0.22 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.046g
Saturated Fat
0.11%0.034g
0.046 gvs0.034 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g
Omega 3
2.73%0.044g
0.058 gvs0.044 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.2%0.034g
Omega 6
0.15%0.026g
0.034 gvs0.026 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10.5%13.6g
Carbohydrate
13.4%17.4g
13.6 gvs17.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
13.6%5.16g
NA gvs5.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.65%2.04g
Protein
2.37%1.33g
2.04 gvs1.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

5.95%53.6μg
Vitamin A
9.04%81.4μg
RAE, retinol activity equivalents
53.6 μgvs81.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
6.95%0.083mg
Vitamin B1
16.5%0.2mg
Thiamine
0.083 mgvs0.2 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B2
1.22%0.016mg
Riboflavin
0.079 mgvs0.016 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.55%1.05mg
Vitamin B3
6.6%1.05mg
Niacin, nicotinic acid, niacinamide
1.05 mgvs1.05 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11%0.54mg
Vitamin B5
12%0.6mg
Pantothenic acid
0.54 mgvs0.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
23.2%0.3mg
Vitamin B6
18%0.23mg
Pyridoxine
0.3 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
15%59.5μg
Vitamin B9
5.46%22μg
Folates and Folic Acid
59.5 μgvs22 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.07%4.56mg
Vitamin C
14.3%13mg
Ascorbic acid
4.56 mgvs13 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.37%33.7mg
Calcium
5.16%51.6mg
33.7 mgvs51.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg
Copper
11.5%0.1mg
0.19 mgvs0.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
17%1.35mg
Iron
14%1.1mg
1.35 mgvs1.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.6%27.8mg
Magnesium
12.3%51.6mg
27.8 mgvs51.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.7%0.48mg
Manganese
12.6%0.29mg
0.48 mgvs0.29 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
8.22%57.5mg
Phosphorus
7.65%53.6mg
57.5 mgvs53.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
16%544mg
Potassium
15.4%522mg
544 mgvs522 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
1.44%0.79μg
0.79 μgvs0.79 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
49.5%742mg
Sodium
0.4%5.95mg
742 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.7%0.52mg
Zinc
2%0.22mg
0.52 mgvs0.22 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.86%180g
Water
4.8%178g
180 gvs178 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Summer Squash, Zucchini, Italian Style vs Mashed Acorn Winter Squash:
Comparing minerals per 7 ounces for Canned Summer Squash, Zucchini, Italian Style vs Mashed Acorn Winter Squash:
Comparison of macro-nutrients per 7 ounces:



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