Comparing Nutrients in 300 calories Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 300 calories

Baked Winter Squash

811g

Canned Sweet Potato, Syrup Pack, Solids And Liquids

337g

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 2.4 times more energy per unit of mass than Baked All Varieties Winter Squash, which is average in comparison to other foods. Baked Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Baked Winter Squash or 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%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.93%2.84g

Fat

0.7%0.67g

2.84 gvs0.67 g

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

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1.82%0.58g

Saturated Fat

0.43%0.14g

0.58 gvs0.14 g

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

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46.6%0.75g

Omega 3

2.74%0.044g

0.75 gvs0.044 g

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

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2.62%0.45g

Omega 6

1.4%0.24g

0.45 gvs0.24 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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55%71.8g

Carbohydrate

54.3%70.6g

71.8 gvs70.6 g

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

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37%26.8g

Sugars

71.6%52g

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

26.8 gvs52 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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59.7%22.7g

Fiber

22%8.43g

22.7 gvs8.43 g

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

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13%7.2g

Protein

5.9%3.3g

7.2 gvs3.3 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

235%2116μg

Vitamin A

141%1271μg

RAE, retinol activity equivalents

2116 μgvs1271 μg

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

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11%0.13mg

Vitamin B1

6.74%0.081mg

Thiamine

0.13 mgvs0.081 mg

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

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41.8%0.54mg

Vitamin B2

12%0.16mg

Riboflavin

0.54 mgvs0.16 mg

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

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25%4mg

Vitamin B3

9.6%1.54mg

Niacin, nicotinic acid, niacinamide

4 mgvs1.54 mg

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

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38%1.9mg

Vitamin B5

22.2%1.1mg

Pantothenic acid

1.9 mgvs1.1 mg

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

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100%1.3mg

Vitamin B6

13.2%0.17mg

Pyridoxine

1.3 mgvs0.17 mg

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

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Vitamin B7

4.5%1.35μg

Biotin

NA μgvs1.35 μg

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

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40.5%162μg

Vitamin B9

5.9%23.6μg

Folates and Folic Acid

162 μgvs23.6 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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86.5%78mg

Vitamin C

39.3%35.4mg

Ascorbic acid

78 mgvs35.4 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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6.5%0.97mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

0.97 mgvs3.17 mg

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

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29.7%35.7μg

Vitamin K

5.9%7.08μg

Phytomenadione or phylloquinone

35.7 μgvs7.08 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

18%178mg

Calcium

5.06%50.6mg

178 mgvs50.6 mg

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

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74%0.66mg

Copper

46.4%0.42mg

0.66 mgvs0.42 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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44.6%3.57mg

Iron

33.7%2.7mg

3.57 mgvs2.7 mg

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

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25%105mg

Magnesium

10.4%44mg

105 mgvs44 mg

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

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66%1.5mg

Manganese

74.3%1.7mg

1.5 mgvs1.7 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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22%154mg

Phosphorus

13%91mg

154 mgvs91 mg

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

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57.5%1954mg

Potassium

18.3%624mg

1954 mgvs624 mg

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

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5.9%3.24μg

Selenium

4.3%2.36μg

3.24 μgvs2.36 μg

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

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0.54%8.1mg

Sodium

6.5%98mg

8.1 mgvs98 mg

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

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16.2%1.8mg

Zinc

5.82%0.64mg

1.8 mgvs0.64 mg

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

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19.5%723g

Water

7.05%261g

723 gvs261 g

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

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Lets compare vitamin content per 300 calories of Baked Winter Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Baked All Varieties Winter Squash have 1.7 times more Vitamin A, 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 7.6 times more Vitamin B6, 6.9 times more Vitamin B9, 2.2 times more Vitamin C and 5 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3.3 times more Vitamin E than Baked All Varieties Winter Squash.
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 300 kcal.

Comparing minerals per 300 calories for Baked Winter Squash vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Baked All Varieties Winter Squash have 3.5 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.7 times more Phosphorus, 3.1 times more Potassium, 1.4 times more Selenium, 2.8 times more Zinc and 2.8 times more Water than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 12.1 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 Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked All Varieties Winter Squash have 17 times more Omega 3, 2.7 times more Fiber and 2.2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 1.9 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 Energy and Carbohydrate per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

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 300 calories Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Winter Squash or Canned Sweet Potato, Syrup Pack, Solids And Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: