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

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

14 oz ▼

Macro Nutrients

Baked Winter Squashvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

5.06%147kcal

Energy

12%353kcal

147 kcalvs353 kcal

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

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1.43%1.4g

Fat

0.82%0.79g

1.4 gvs0.79 g

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

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0.89%0.29g

Saturated Fat

0.51%0.16g

0.29 gvs0.16 g

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

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23%0.37g

Omega 3

3.22%0.052g

0.37 gvs0.052 g

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

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1.3%0.22g

Omega 6

1.66%0.28g

0.22 gvs0.28 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

64%83g

35 gvs83 g

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

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18%13g

Sugars

84.3%61g

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

13 gvs61 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

26%9.92g

11 gvs9.92 g

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

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6.3%3.53g

Protein

6.95%3.9g

3.53 gvs3.9 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, Solids And Liquids

115%1036μg

Vitamin A

166%1496μg

RAE, retinol activity equivalents

1036 μgvs1496 μg

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

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5.3%0.064mg

Vitamin B1

7.94%0.095mg

Thiamine

0.064 mgvs0.095 mg

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

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20.5%0.27mg

Vitamin B2

14%0.18mg

Riboflavin

0.27 mgvs0.18 mg

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

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12.3%1.96mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.96 mgvs1.8 mg

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

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18.6%0.93mg

Vitamin B5

26%1.3mg

Pantothenic acid

0.93 mgvs1.3 mg

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

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49%0.64mg

Vitamin B6

15.6%0.2mg

Pyridoxine

0.64 mgvs0.2 mg

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

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Vitamin B7

5.3%1.6μg

Biotin

NA μgvs1.6 μg

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

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20%79.4μg

Vitamin B9

6.95%27.8μg

Folates and Folic Acid

79.4 μgvs27.8 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

46.3%41.7mg

Ascorbic acid

38 mgvs41.7 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

25%3.73mg

Tocopherols and Tocotrienols

0.48 mgvs3.73 mg

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

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14.6%17.5μg

Vitamin K

6.95%8.33μg

Phytomenadione or phylloquinone

17.5 μgvs8.33 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, Solids And Liquids

8.73%87.3mg

Calcium

5.95%59.5mg

87.3 mgvs59.5 mg

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

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36%0.33mg

Copper

54.7%0.49mg

0.33 mgvs0.49 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

39.7%3.18mg

1.75 mgvs3.18 mg

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

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12.3%51.6mg

Magnesium

12.3%51.6mg

51.6 mgvs51.6 mg

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

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32.3%0.74mg

Manganese

87.5%2mg

0.74 mgvs2 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

15.3%107mg

75.4 mgvs107 mg

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

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28%957mg

Potassium

21.6%734mg

957 mgvs734 mg

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

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2.9%1.6μg

Selenium

5.05%2.78μg

1.6 μgvs2.78 μg

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

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0.26%3.97mg

Sodium

7.67%115mg

3.97 mgvs115 mg

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

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7.94%0.87mg

Zinc

6.86%0.75mg

0.87 mgvs0.75 mg

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

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9.57%354g

Water

8.3%307g

354 gvs307 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, Solids And Liquids:

Baked All Varieties Winter Squash have 1.5 times more Vitamin B2, 3.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.1 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B5 and 7.8 times more Vitamin E than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
Both Baked All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids:

Baked All Varieties Winter Squash have 1.5 times more Calcium and 1.3 times more Potassium than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.5 times more Copper, 1.8 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium and 29 times more Sodium than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Baked All Varieties Winter Squash have 7.1 times more Omega 3 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 2.4 times more Energy, 2.4 times more Carbohydrate and 4.7 times more Sugars than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Fiber and Protein per 14 oz.
Both Baked All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained Solids

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: