Comparing Nutrients in 7 ounces Canned Summer Squash, Zucchini, Italian Style VS Hubbard Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Hubbard Winter Squash	17%	10%	73%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Hubbard Winter Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	11% 7.84g	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	NA	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Hubbard Winter Squash	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.55% 1.05mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	7.94% 31.8μg	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	5.07% 4.56mg	24.3% 22mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Hubbard Winter Squash	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	14% 0.13mg	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	17% 1.35mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	15.4% 0.36mg	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	8.22% 57.5mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Summer Squash, Zucchini, Italian Style VS Hubbard Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Summer Squash, Zucchini, Italian Style versus 7 oz of Hubbard Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Summer Squash, Zucchini, Italian Style vs Hubbard Winter Squash:

• 7 ounces of Canned Summer Squash, Zucchini, Italian Style have 1.9 times more Vitamin B9 than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 2.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B5 and 4.8 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Hubbard Winter Squash provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Summer Squash, Zucchini, Italian Style vs Hubbard Winter Squash:

• 7 ounces of Canned Summer Squash, Zucchini, Italian Style have 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus, 53.4 times more Sodium and 2 times more Zinc than Hubbard Winter Squash.
• While 7 oz of Raw Hubbard Winter Squash contain 1.4 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Hubbard Winter Squash contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Zinc
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Hubbard Winter Squash lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hubbard Winter Squash contain 4.5 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• 7 ounces of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 3 and Protein
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Hubbard Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.