Comparing Nutrients in 100 calories Canned Summer Squash, Zucchini, Italian Style VS Mashed Acorn Winter Squash

Weight per 100 calories

• Canned Summer Squash, Zucchini, Italian Style: 345g
• Mashed Acorn Winter Squash: 294g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Summer Squash, Zucchini, Italian Style or 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%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.24% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	4.04% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.059g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	20% 26g	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	NA	20% 7.65g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	13.4% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	26.5% 0.34mg	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	26% 103μg	8.1% 32.4μg	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	8.8% 7.93mg	21.2% 19mg	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

	Canned Summer Squash, Zucchini, Italian Style	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	5.86% 58.6mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	17% 0.15mg	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	29.3% 2.34mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	18.7% 0.43mg	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	14.3% 100mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.38μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	0.59% 8.82mg	1500mg per day for Men 19-50 years
Zinc	8.15% 0.9mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	8.44% 312g	7.13% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Summer Squash, Zucchini, Italian Style vs Mashed Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 5.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• While Boiled and Mashed Acorn Winter Squash contains 1.3 times more Vitamin A, 2 times more Vitamin B1 and 2.4 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Boiled and Mashed Acorn Winter Squash have similar amounts of Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Summer Squash, Zucchini, Italian Style vs Mashed Acorn Winter Squash:

• Canned Summer Squash, Zucchini, Italian Style has 2.2 times more Copper, 1.4 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium, 146.2 times more Sodium and 2.8 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• While Boiled and Mashed Acorn Winter Squash contains 1.3 times more Calcium and 1.6 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Boiled and Mashed Acorn Winter Squash have similar amounts of Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Omega 3 and 1.8 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Canned Summer Squash, Zucchini, Italian Style and Boiled and Mashed Acorn Winter Squash have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.