Comparing Nutrients in 1 pound 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%

1 lb ▼

Macro Nutrients

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

5.8%168kcal

Energy

14%404kcal

168 kcalvs404 kcal

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

Find Vegetables rich in Energy

1.64%1.6g

Fat

0.94%0.91g

1.6 gvs0.91 g

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

Find Vegetables rich in Fat

1.02%0.33g

Saturated Fat

0.58%0.19g

0.33 gvs0.19 g

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

Find Vegetables rich in Saturated Fat

26%0.42g

Omega 3

3.7%0.059g

0.42 gvs0.059 g

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

Find Vegetables rich in Omega 3

1.47%0.25g

Omega 6

1.9%0.32g

0.25 gvs0.32 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

31%40g

Carbohydrate

73%95g

40 gvs95 g

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

Find Vegetables rich in Carbohydrate

20.6%15g

Sugars

96%70g

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

15 gvs70 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

33.4%12.7g

Fiber

30%11.3g

12.7 gvs11.3 g

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

Find Vegetables rich in Fiber

7.2%4.04g

Protein

7.94%4.45g

4.04 gvs4.45 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

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

132%1184μg

Vitamin A

190%1710μg

RAE, retinol activity equivalents

1184 μgvs1710 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6.05%0.073mg

Vitamin B1

9.07%0.11mg

Thiamine

0.073 mgvs0.11 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

23.4%0.3mg

Vitamin B2

16%0.21mg

Riboflavin

0.3 mgvs0.21 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

14%2.25mg

Vitamin B3

13%2.07mg

Niacin, nicotinic acid, niacinamide

2.25 mgvs2.07 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

21.2%1.06mg

Vitamin B5

30%1.5mg

Pantothenic acid

1.06 mgvs1.5 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

56%0.73mg

Vitamin B6

17.8%0.23mg

Pyridoxine

0.73 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

6.05%1.8μg

Biotin

NA μgvs1.8 μg

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

Find Vegetables rich in Vitamin B7

22.7%91μg

Vitamin B9

7.94%31.8μg

Folates and Folic Acid

91 μgvs31.8 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

48.4%43.5mg

Vitamin C

53%47.6mg

Ascorbic acid

43.5 mgvs47.6 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

3.63%0.54mg

Vitamin E

28.4%4.26mg

Tocopherols and Tocotrienols

0.54 mgvs4.26 mg

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

Find Vegetables rich in Vitamin E

16.6%20μg

Vitamin K

7.94%9.53μg

Phytomenadione or phylloquinone

20 μgvs9.53 μg

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

Find Vegetables rich in Vitamin K

Minerals

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

9.98%100mg

Calcium

6.8%68mg

100 mgvs68 mg

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

Find Vegetables rich in Calcium

41.3%0.37mg

Copper

62.5%0.56mg

0.37 mgvs0.56 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

25%2mg

Iron

45.4%3.63mg

2 mgvs3.63 mg

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

Find Vegetables rich in Iron

14%59mg

Magnesium

14%59mg

59 mgvs59 mg

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

Find Vegetables rich in Magnesium

37%0.85mg

Manganese

100%2.3mg

0.85 mgvs2.3 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

12.3%86mg

Phosphorus

17.5%122mg

86 mgvs122 mg

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

Find Vegetables rich in Phosphorus

32%1093mg

Potassium

24.7%839mg

1093 mgvs839 mg

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

Find Vegetables rich in Potassium

3.3%1.8μg

Selenium

5.77%3.18μg

1.8 μgvs3.18 μg

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

Find Vegetables rich in Selenium

0.3%4.54mg

Sodium

8.77%132mg

4.54 mgvs132 mg

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

Find Vegetables rich in Sodium

9.07%1mg

Zinc

7.83%0.86mg

1 mgvs0.86 mg

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

Find Vegetables rich in Zinc

11%405g

Water

9.5%351g

405 gvs351 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound 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 1 lb.
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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

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 1 lb.
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 1 lb.

Compare more foods per 1 lb:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Compare Foods

Comparing Nutrients in 1 pound Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: