Comparing Nutrients in 14 ounces Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

14 oz ▼

Macro Nutrients

Baked Winter Squashvs Canned Sweet Potato, Syrup Pack, Drained Solids

5.06%147kcal

Energy

14.8%429kcal

147 kcalvs429 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.43%1.4g

Fat

1.3%1.27g

1.4 gvs1.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.29g

Saturated Fat

0.86%0.27g

0.29 gvs0.27 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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23%0.37g

Omega 3

5.46%0.087g

0.37 gvs0.087 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.3%0.22g

Omega 6

2.78%0.47g

0.22 gvs0.47 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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27%35g

Carbohydrate

77.4%101g

35 gvs101 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18%13g

Sugars

31.4%22.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13 gvs22.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.2%11g

Fiber

31.3%12g

11 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.3%3.53g

Protein

9.07%5.1g

3.53 gvs5.1 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Winter Squashvs Canned Sweet Potato, Syrup Pack, Drained Solids

115%1036μg

Vitamin A

202%1818μg

RAE, retinol activity equivalents

1036 μgvs1818 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.3%0.064mg

Vitamin B1

8.27%0.099mg

Thiamine

0.064 mgvs0.099 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.5%0.27mg

Vitamin B2

11.6%0.15mg

Riboflavin

0.27 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.3%1.96mg

Vitamin B3

8.43%1.35mg

Niacin, nicotinic acid, niacinamide

1.96 mgvs1.35 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.6%0.93mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.93 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B6

19%0.25mg

Pyridoxine

0.64 mgvs0.25 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

6.88%2.06μg

Biotin

NA μgvs2.06 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%79.4μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

79.4 μgvs31.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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42.3%38mg

Vitamin C

47.6%43mg

Ascorbic acid

38 mgvs43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.18%0.48mg

Vitamin E

30.4%4.56mg

Tocopherols and Tocotrienols

0.48 mgvs4.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14.6%17.5μg

Vitamin K

8.6%10.3μg

Phytomenadione or phylloquinone

17.5 μgvs10.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Winter Squashvs Canned Sweet Potato, Syrup Pack, Drained Solids

8.73%87.3mg

Calcium

6.75%67.5mg

87.3 mgvs67.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36%0.33mg

Copper

73.6%0.66mg

0.33 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22%1.75mg

Iron

47%3.77mg

1.75 mgvs3.77 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg

Magnesium

11.3%47.6mg

51.6 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.3%0.74mg

Manganese

106%2.44mg

0.74 mgvs2.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.4mg

Phosphorus

14%99mg

75.4 mgvs99 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

22.5%766mg

957 mgvs766 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg

Selenium

5.77%3.18μg

1.6 μgvs3.18 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

10.3%155mg

3.97 mgvs155 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.94%0.87mg

Zinc

5.77%0.64mg

0.87 mgvs0.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g

Water

7.77%288g

354 gvs288 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Baked Winter Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Baked All Varieties Winter Squash have 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.8 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B5 and 9.6 times more Vitamin E than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin C per 14 oz.
Both Baked All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Winter Squash vs Canned Sweet Potato, Syrup Pack, Drained Solids:

Baked All Varieties Winter Squash have 1.3 times more Calcium, 1.2 times more Potassium, 1.4 times more Zinc and 1.2 times more Water than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2 times more Copper, 2.2 times more Iron, 3.3 times more Manganese, 1.3 times more Phosphorus, 2 times more Selenium and 39 times more Sodium than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Baked All Varieties Winter Squash have 4.2 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Drained Solids.
While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.9 times more Energy, 2.9 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Protein than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Fiber per 14 oz.
Both Baked All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsCanned Sweet Potato, Syrup Pack, Drained SolidsVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Spanish Tomato SauceCanned Sweet Potato, Syrup Pack, Drained SolidsVS Spanish Tomato Sauce

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Comparing Nutrients in 14 ounces Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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