Comparing Nutrients in 5 ounces 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%

5 oz ▼

Macro Nutrients

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

1.8%52.4kcal

Energy

5.28%153kcal

52.4 kcalvs153 kcal

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

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0.51%0.5g

Fat

0.47%0.45g

0.5 gvs0.45 g

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

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0.32%0.1g

Saturated Fat

0.31%0.098g

0.1 gvs0.098 g

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

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8.15%0.13g

Omega 3

1.95%0.031g

0.13 gvs0.031 g

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

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0.46%0.078g

Omega 6

0.99%0.17g

0.078 gvs0.17 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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9.65%12.5g

Carbohydrate

27.7%36g

12.5 gvs36 g

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

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6.45%4.68g

Sugars

11.2%8.14g

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

4.68 gvs8.14 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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10.4%3.97g

Fiber

11%4.25g

3.97 gvs4.25 g

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

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2.25%1.26g

Protein

3.24%1.8g

1.26 gvs1.8 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

41%370μg

Vitamin A

72%649μg

RAE, retinol activity equivalents

370 μgvs649 μg

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

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1.9%0.023mg

Vitamin B1

2.95%0.035mg

Thiamine

0.023 mgvs0.035 mg

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

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7.3%0.095mg

Vitamin B2

4.14%0.054mg

Riboflavin

0.095 mgvs0.054 mg

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

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4.4%0.7mg

Vitamin B3

3%0.48mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs0.48 mg

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

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6.63%0.33mg

Vitamin B5

11.4%0.57mg

Pantothenic acid

0.33 mgvs0.57 mg

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

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17.6%0.23mg

Vitamin B6

6.76%0.088mg

Pyridoxine

0.23 mgvs0.088 mg

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

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Vitamin B7

2.46%0.74μg

Biotin

NA μgvs0.74 μg

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

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7.1%28.3μg

Vitamin B9

2.83%11.3μg

Folates and Folic Acid

28.3 μgvs11.3 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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15%13.6mg

Vitamin C

17%15.3mg

Ascorbic acid

13.6 mgvs15.3 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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1.13%0.17mg

Vitamin E

11%1.63mg

Tocopherols and Tocotrienols

0.17 mgvs1.63 mg

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

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5.2%6.24μg

Vitamin K

3.07%3.7μg

Phytomenadione or phylloquinone

6.24 μgvs3.7 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

3.1%31mg

Calcium

2.4%24mg

31 mgvs24 mg

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

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13%0.12mg

Copper

26.3%0.24mg

0.12 mgvs0.24 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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7.8%0.62mg

Iron

17%1.35mg

0.62 mgvs1.35 mg

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

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4.4%18.4mg

Magnesium

4.05%17mg

18.4 mgvs17 mg

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

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11.5%0.27mg

Manganese

38%0.87mg

0.27 mgvs0.87 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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3.85%27mg

Phosphorus

5.06%35.4mg

27 mgvs35.4 mg

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

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10%342mg

Potassium

8.05%274mg

342 mgvs274 mg

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

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1.03%0.57μg

Selenium

2.06%1.13μg

0.57 μgvs1.13 μg

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

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0.094%1.4mg

Sodium

3.7%55.3mg

1.4 mgvs55.3 mg

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

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2.83%0.31mg

Zinc

2.06%0.23mg

0.31 mgvs0.23 mg

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

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3.4%126g

Water

2.78%103g

126 gvs103 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.
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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

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 5 oz.
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 5 oz.

Compare more foods per 5 oz:

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 5 ounces Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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