Comparing Nutrients in 1 kilogram 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%

1 kg ▼

Macro Nutrients

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

12.8%370kcal

Energy

37.2%1080kcal

370 kcalvs1080 kcal

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

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3.6%3.5g

Fat

3.3%3.2g

3.5 gvs3.2 g

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

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2.25%0.72g

Saturated Fat

2.16%0.69g

0.72 gvs0.69 g

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

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57.5%0.92g

Omega 3

13.8%0.22g

0.92 gvs0.22 g

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

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3.24%0.55g

Omega 6

7%1.2g

0.55 gvs1.2 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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68%88.5g

Carbohydrate

195%254g

88.5 gvs254 g

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

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45.5%33g

Sugars

79%57.4g

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

33 gvs57.4 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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73.7%28g

Fiber

79%30g

28 gvs30 g

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

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16%8.9g

Protein

23%13g

8.9 gvs13 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

290%2610μg

Vitamin A

509%4580μg

RAE, retinol activity equivalents

2610 μgvs4580 μg

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

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13.3%0.16mg

Vitamin B1

21%0.25mg

Thiamine

0.16 mgvs0.25 mg

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

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51.5%0.67mg

Vitamin B2

29.2%0.38mg

Riboflavin

0.67 mgvs0.38 mg

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

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31%4.95mg

Vitamin B3

21.3%3.4mg

Niacin, nicotinic acid, niacinamide

4.95 mgvs3.4 mg

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

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46.8%2.34mg

Vitamin B5

80.4%4mg

Pantothenic acid

2.34 mgvs4 mg

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

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124%1.6mg

Vitamin B6

47.7%0.62mg

Pyridoxine

1.6 mgvs0.62 mg

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

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Vitamin B7

17.3%5.2μg

Biotin

NA μgvs5.2 μg

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

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50%200μg

Vitamin B9

20%80μg

Folates and Folic Acid

200 μgvs80 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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107%96mg

Vitamin C

120%108mg

Ascorbic acid

96 mgvs108 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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8%1.2mg

Vitamin E

76.7%11.5mg

Tocopherols and Tocotrienols

1.2 mgvs11.5 mg

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

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36.7%44μg

Vitamin K

21.7%26μg

Phytomenadione or phylloquinone

44 μgvs26 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

22%220mg

Calcium

17%170mg

220 mgvs170 mg

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

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91%0.82mg

Copper

186%1.67mg

0.82 mgvs1.67 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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55%4.4mg

Iron

119%9.5mg

4.4 mgvs9.5 mg

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

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31%130mg

Magnesium

28.6%120mg

130 mgvs120 mg

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

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81.3%1.87mg

Manganese

267%6.15mg

1.87 mgvs6.15 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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27%190mg

Phosphorus

35.7%250mg

190 mgvs250 mg

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

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71%2410mg

Potassium

56.8%1930mg

2410 mgvs1930 mg

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

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7.27%4μg

Selenium

14.5%8μg

4 μgvs8 μg

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

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0.67%10mg

Sodium

26%390mg

10 mgvs390 mg

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

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20%2.2mg

Zinc

14.5%1.6mg

2.2 mgvs1.6 mg

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

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24%892g

Water

19.6%725g

892 gvs725 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
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 1 kg.

Compare more foods per 1 kg:

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 1 kilogram Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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