Comparing Nutrients in 7 ounces 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%

7 oz ▼

Macro Nutrients

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

2.53%73.4kcal

Energy

6.1%177kcal

73.4 kcalvs177 kcal

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

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0.72%0.69g

Fat

0.41%0.4g

0.69 gvs0.4 g

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

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0.45%0.14g

Saturated Fat

0.25%0.081g

0.14 gvs0.081 g

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

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11.4%0.18g

Omega 3

1.6%0.026g

0.18 gvs0.026 g

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

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0.64%0.11g

Omega 6

0.83%0.14g

0.11 gvs0.14 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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13.5%17.6g

Carbohydrate

32%41.5g

17.6 gvs41.5 g

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

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9.03%6.55g

Sugars

42%30.6g

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

6.55 gvs30.6 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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14.6%5.56g

Fiber

13%4.96g

5.56 gvs4.96 g

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

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3.15%1.77g

Protein

3.47%1.94g

1.77 gvs1.94 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

57.5%518μg

Vitamin A

83%748μg

RAE, retinol activity equivalents

518 μgvs748 μg

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

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2.65%0.032mg

Vitamin B1

3.97%0.048mg

Thiamine

0.032 mgvs0.048 mg

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

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10.2%0.13mg

Vitamin B2

7.02%0.091mg

Riboflavin

0.13 mgvs0.091 mg

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

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6.14%0.98mg

Vitamin B3

5.66%0.9mg

Niacin, nicotinic acid, niacinamide

0.98 mgvs0.9 mg

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

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9.3%0.46mg

Vitamin B5

13%0.65mg

Pantothenic acid

0.46 mgvs0.65 mg

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

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24.6%0.32mg

Vitamin B6

7.8%0.1mg

Pyridoxine

0.32 mgvs0.1 mg

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

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Vitamin B7

2.65%0.79μg

Biotin

NA μgvs0.79 μg

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

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9.92%39.7μg

Vitamin B9

3.47%14μg

Folates and Folic Acid

39.7 μgvs14 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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21%19mg

Vitamin C

23%21mg

Ascorbic acid

19 mgvs21 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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1.6%0.24mg

Vitamin E

12.4%1.87mg

Tocopherols and Tocotrienols

0.24 mgvs1.87 mg

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

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7.28%8.73μg

Vitamin K

3.47%4.17μg

Phytomenadione or phylloquinone

8.73 μgvs4.17 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

4.37%43.7mg

Calcium

2.98%29.8mg

43.7 mgvs29.8 mg

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

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18%0.16mg

Copper

27.3%0.25mg

0.16 mgvs0.25 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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11%0.87mg

Iron

20%1.6mg

0.87 mgvs1.6 mg

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

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6.14%25.8mg

Magnesium

6.14%25.8mg

25.8 mgvs25.8 mg

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

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16%0.37mg

Manganese

43.7%1mg

0.37 mgvs1 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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5.4%37.7mg

Phosphorus

7.65%53.6mg

37.7 mgvs53.6 mg

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

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14%478mg

Potassium

10.8%367mg

478 mgvs367 mg

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

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1.44%0.79μg

Selenium

2.53%1.4μg

0.79 μgvs1.4 μg

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

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0.13%2mg

Sodium

3.84%57.5mg

2 mgvs57.5 mg

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

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3.97%0.44mg

Zinc

3.43%0.38mg

0.44 mgvs0.38 mg

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

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4.8%177g

Water

4.15%154g

177 gvs154 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.
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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

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 7 oz.
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 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: