Comparing Nutrients in 100 grams 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%

100 g ▼

Macro Nutrients

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

1.28%37kcal

Energy

3.72%108kcal

37 kcalvs108 kcal

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

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0.36%0.35g

Fat

0.33%0.32g

0.35 gvs0.32 g

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

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0.23%0.072g

Saturated Fat

0.22%0.069g

0.072 gvs0.069 g

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

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5.75%0.092g

Omega 3

1.38%0.022g

0.092 gvs0.022 g

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

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0.32%0.055g

Omega 6

0.7%0.12g

0.055 gvs0.12 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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6.8%8.85g

Carbohydrate

19.5%25.4g

8.85 gvs25.4 g

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

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4.55%3.3g

Sugars

7.9%5.74g

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

3.3 gvs5.74 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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7.37%2.8g

Fiber

7.9%3g

2.8 gvs3 g

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

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1.6%0.89g

Protein

2.3%1.28g

0.89 gvs1.28 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

29%261μg

Vitamin A

51%458μg

RAE, retinol activity equivalents

261 μgvs458 μg

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

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1.33%0.016mg

Vitamin B1

2.1%0.025mg

Thiamine

0.016 mgvs0.025 mg

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

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5.15%0.067mg

Vitamin B2

2.92%0.038mg

Riboflavin

0.067 mgvs0.038 mg

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

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3.1%0.5mg

Vitamin B3

2.13%0.34mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs0.34 mg

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

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4.68%0.23mg

Vitamin B5

8.04%0.4mg

Pantothenic acid

0.23 mgvs0.4 mg

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

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12.4%0.16mg

Vitamin B6

4.77%0.062mg

Pyridoxine

0.16 mgvs0.062 mg

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

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Vitamin B7

1.73%0.52μg

Biotin

NA μgvs0.52 μg

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

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5%20μg

Vitamin B9

2%8μg

Folates and Folic Acid

20 μgvs8 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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10.7%9.6mg

Vitamin C

12%11mg

Ascorbic acid

9.6 mgvs11 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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0.8%0.12mg

Vitamin E

7.67%1.15mg

Tocopherols and Tocotrienols

0.12 mgvs1.15 mg

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

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3.67%4.4μg

Vitamin K

2.17%2.6μg

Phytomenadione or phylloquinone

4.4 μgvs2.6 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

2.2%22mg

Calcium

1.7%17mg

22 mgvs17 mg

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

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9.1%0.082mg

Copper

18.6%0.17mg

0.082 mgvs0.17 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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5.5%0.44mg

Iron

12%0.95mg

0.44 mgvs0.95 mg

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

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3.1%13mg

Magnesium

2.86%12mg

13 mgvs12 mg

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

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8.13%0.19mg

Manganese

26.7%0.62mg

0.19 mgvs0.62 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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2.7%19mg

Phosphorus

3.57%25mg

19 mgvs25 mg

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

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7.1%241mg

Potassium

5.68%193mg

241 mgvs193 mg

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

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0.73%0.4μg

Selenium

1.45%0.8μg

0.4 μgvs0.8 μg

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

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0.067%1mg

Sodium

2.6%39mg

1 mgvs39 mg

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

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2%0.22mg

Zinc

1.45%0.16mg

0.22 mgvs0.16 mg

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

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2.4%89.2g

Water

1.96%72.5g

89.2 gvs72.5 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.
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 100 g.

Compare more foods per 100 g:

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 100 grams Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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