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

Macros Ratio

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

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Energy	1% 29kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.27% 6.85g	8% 10.4g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	3% 27μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	12% 0.15mg	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	7.5% 30μg	4.25% 17μg	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	2.56% 2.3mg	12.2% 11mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	7.22% 0.065mg	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	8.5% 0.68mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	7.26% 0.17mg	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	4.14% 29mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.37% 87.8g	3700g per day for Men 19-50 years

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

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Vitamin A, 4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 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 Raw Acorn Winter Squash have similar amounts of Vitamin B6 per 100 g.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Summer Squash, Zucchini, Italian Style has 1.5 times more Copper, 1.4 times more Manganese, 124.7 times more Sodium and 2 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.9 times more Calcium, 2.3 times more Magnesium and 1.3 times more Potassium than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Iron, Phosphorus and Water per 100 g.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Summer Squash, Zucchini, Italian Style has 1.3 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.4 times more Energy and 1.5 times more Carbohydrate than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Raw Acorn Winter Squash have similar amounts of Omega 3 per 100 g.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.