Comparing Nutrients in 100 calories Canned Summer Squash, Zucchini, Italian Style VS Baked Butternut Winter Squash

Weight per 100 calories

• Canned Summer Squash, Zucchini, Italian Style: 345g
• Baked Butternut Winter Squash: 250g

Baked Butternut Winter Squash has 1.4 times more energy per unit of mass than Canned Summer Squash, Zucchini, Italian Style, which is low in comparison to other foods. Canned Summer Squash, Zucchini, Italian Style having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Summer Squash, Zucchini, Italian Style or Baked Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut 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	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.059g	0.21% 0.035g	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% 26.2g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	21% 8g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	4% 2.25g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	155% 1395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	24% 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	26% 103μg	12% 47.5μg	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	8.8% 7.93mg	42% 37.8mg	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	21.5% 3.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	5.86% 58.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	18% 0.16mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	17.3% 72.5mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2.5% 1.38μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	8.15% 0.9mg	2.95% 0.33mg	11mg per day for Men 19-50 years
Water	8.44% 312g	5.93% 220g	3700g per day for Men 19-50 years

Canned Summer Squash, Zucchini, Italian Style VS Baked Butternut Winter Squash Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Summer Squash, Zucchini, Italian Style or Baked Butternut Winter Squash?

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

• 100 calories of Canned Summer Squash, Zucchini, Italian Style have 3.2 times more Vitamin B2, 1.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Baked Butternut Winter Squash.
• While 100 kcal of Baked Butternut Winter Squash contain 15 times more Vitamin A, 1.3 times more Vitamin B3 and 4.8 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Butternut Winter Squash provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Canned Summer Squash, Zucchini, Italian Style have 2.1 times more Copper, 1.6 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 129 times more Sodium, 2.8 times more Zinc and 1.4 times more Water than Baked Butternut Winter Squash.
• While 100 kcal of Baked Butternut Winter Squash contain 1.7 times more Calcium and 1.5 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Butternut Winter Squash contain similar levels of Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Summer Squash, Zucchini, Italian Style have 1.7 times more Omega 3 and 1.6 times more Protein than Baked Butternut Winter Squash.
• Both Canned Summer Squash, Zucchini, Italian Style and Baked Butternut Winter Squash offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Baked Butternut Winter Squash provide inadequate amounts of Omega 6 in 100 calories.