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

Weight per 100 calories

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

Acorn Winter Squash has 1.4 times more energy per 100g than Canned Summer Squash, Zucchini, Italian Style. It has low energy density when compared to other foods. Canned Summer Squash, Zucchini, Italian Style having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.053g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.34% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	18% 23.6g	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	9.87% 3.75g	NA	38g per day for Men 19-50 years
Protein	3.57% 2g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	5% 45μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.39mg	40.3% 0.52mg	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	10.6% 42.5μg	26% 103μg	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	30.6% 27.5mg	8.8% 7.93mg	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

	Acorn Winter Squash	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	8.25% 82.5mg	5.86% 58.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	37.5% 0.34mg	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	22% 1.75mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	36% 0.83mg	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	13% 90mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	27.8% 945mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	2.5% 1.38μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.5mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	2.95% 0.33mg	8.15% 0.9mg	11mg per day for Men 19-50 years
Water	5.93% 219g	8.44% 312g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Acorn Winter Squash have 2.4 times more Vitamin B1 and 3.5 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 100 kcal of Canned Summer Squash, Zucchini, Italian Style contain 2.1 times more Vitamin A, 5.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• 100 calories of Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Acorn Winter Squash have 1.4 times more Calcium and 1.7 times more Magnesium than Canned Summer Squash, Zucchini, Italian Style.
• While 100 kcal of Canned Summer Squash, Zucchini, Italian Style contain 2.1 times more Copper, 1.3 times more Iron, 2 times more Manganese, 172 times more Sodium, 2.8 times more Zinc and 1.4 times more Water than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Phosphorus, Potassium and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Summer Squash, Zucchini, Italian Style contain 1.5 times more Omega 3 and 1.8 times more Protein than Raw Acorn Winter Squash.
• Both Acorn Winter Squash and Canned Summer Squash, Zucchini, Italian Style offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Acorn Winter Squash as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 6 in 100 calories.