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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Mashed Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	2.37% 1.33g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.05mg	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	23.2% 0.3mg	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	5.46% 22μg	15% 59.5μg	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	14.3% 13mg	5.07% 4.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	21.6% 0.19mg	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% 1.1mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	20.7% 0.48mg	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	7.65% 53.6mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	15.4% 522mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Mashed Acorn Winter Squash have 1.5 times more Vitamin A, 2.4 times more Vitamin B1 and 2.8 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 5 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Mashed Acorn Winter Squash have 1.5 times more Calcium and 1.9 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• While 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 1.9 times more Copper, 1.6 times more Manganese, 124.7 times more Sodium and 2.4 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Iron, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• 7 ounces of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mashed Acorn Winter Squash have 1.3 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Boiled and Mashed Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.