Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

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

5.8%168kcal

Energy

17%490kcal

168 kcalvs490 kcal

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

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1.64%1.6g

Fat

1.5%1.45g

1.6 gvs1.45 g

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

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1.02%0.33g

Saturated Fat

0.98%0.31g

0.33 gvs0.31 g

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

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26%0.42g

Omega 3

6.24%0.1g

0.42 gvs0.1 g

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

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1.47%0.25g

Omega 6

3.18%0.54g

0.25 gvs0.54 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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31%40g

Carbohydrate

88.5%115g

40 gvs115 g

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

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20.6%15g

Sugars

36%26g

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

15 gvs26 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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33.4%12.7g

Fiber

36%13.6g

12.7 gvs13.6 g

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

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7.2%4.04g

Protein

10.4%5.8g

4.04 gvs5.8 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

132%1184μg

Vitamin A

231%2077μg

RAE, retinol activity equivalents

1184 μgvs2077 μg

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

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6.05%0.073mg

Vitamin B1

9.45%0.11mg

Thiamine

0.073 mgvs0.11 mg

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

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23.4%0.3mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.3 mgvs0.17 mg

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

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14%2.25mg

Vitamin B3

9.64%1.54mg

Niacin, nicotinic acid, niacinamide

2.25 mgvs1.54 mg

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

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21.2%1.06mg

Vitamin B5

36.5%1.82mg

Pantothenic acid

1.06 mgvs1.82 mg

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

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56%0.73mg

Vitamin B6

21.6%0.28mg

Pyridoxine

0.73 mgvs0.28 mg

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

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Vitamin B7

7.86%2.36μg

Biotin

NA μgvs2.36 μg

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

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22.7%91μg

Vitamin B9

9.07%36.3μg

Folates and Folic Acid

91 μgvs36.3 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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48.4%43.5mg

Vitamin C

54.4%49mg

Ascorbic acid

43.5 mgvs49 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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3.63%0.54mg

Vitamin E

34.8%5.2mg

Tocopherols and Tocotrienols

0.54 mgvs5.2 mg

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

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16.6%20μg

Vitamin K

9.83%11.8μg

Phytomenadione or phylloquinone

20 μgvs11.8 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

9.98%100mg

Calcium

7.7%77mg

100 mgvs77 mg

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

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41.3%0.37mg

Copper

84%0.76mg

0.37 mgvs0.76 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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25%2mg

Iron

54%4.3mg

2 mgvs4.3 mg

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

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14%59mg

Magnesium

13%54.4mg

59 mgvs54.4 mg

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

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37%0.85mg

Manganese

121%2.8mg

0.85 mgvs2.8 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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12.3%86mg

Phosphorus

16%113mg

86 mgvs113 mg

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

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32%1093mg

Potassium

25.7%875mg

1093 mgvs875 mg

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

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3.3%1.8μg

Selenium

6.6%3.63μg

1.8 μgvs3.63 μg

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

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0.3%4.54mg

Sodium

11.8%177mg

4.54 mgvs177 mg

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

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9.07%1mg

Zinc

6.6%0.73mg

1 mgvs0.73 mg

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

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11%405g

Water

8.9%329g

405 gvs329 g

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

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Lets compare vitamin content per 1 pound 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 lb.
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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.
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 lb.

Compare more foods per 1 lb:

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 pound Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: