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Compare Nutrients in 100 grams Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

ProteinsFatsCarbs

Baked Winter Squash
10%
9%
81%
Canned Sweet Potato, Syrup Pack, Solids And Liquids
4%
2%
94%

Vitamins

100gRDA for Men 19-30 years
Baked Winter SquashCanned Sweet Potato, Syrup Pack, Solids And Liquids
Vitamin A
29%
42%
261 μg377 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1.33%
2%
0.016 mg0.024 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
5.15%
3.54%
0.067 mg0.046 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.1%
2.85%
0.495 mg0.456 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12%
3.92%
0.161 mg0.051 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
10.7%
11.7%
9.6 mg10.5 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.8%
6.27%
0.12 mg0.94 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
3.67%
1.75%
4.4 μg2.1 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5%
1.75%
20 μg7 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Baked Winter SquashCanned Sweet Potato, Syrup Pack, Solids And Liquids
Calcium
2.2%
1.5%
22 mg15 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
9.1%
13.8%
0.082 mg0.124 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
5.5%
10%
0.44 mg0.8 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
3.25%
3.25%
13 mg13 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
8.13%
22%
0.187 mg0.507 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
2.7%
3.86%
19 mg27 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.1%
5.44%
241 mg185 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.73%
1.27%
0.4 μg0.7 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
1.93%
1 mg29 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2%
1.73%
0.22 mg0.19 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams 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, 2.1 times more Vitamin K and 2.9 times more Folate 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 Thiamine 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 100g.

Comparing minerals per 100 grams 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 and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Baked Winter SquashCanned Sweet Potato, Syrup Pack, Solids And Liquids
Energy
1.28%
3.07%
37 kcal89 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.36%
0.21%
0.35 g0.2 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.6%
1.75%
0.89 g0.98 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
6.8%
16%
8.85 g20.93 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
4.55%
21%
3.3 g15.4 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.37%
6.58%
2.8 g2.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.23%
0.13%
0.072 g0.041 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.75%
0.81%
0.092 g0.013 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.32%
0.42%
0.055 g0.071 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
2.1%
89.21 g77.39 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
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 Protein, Fiber and Water per 100g.Both Baked All Varieties Winter Squash as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Fat and Omega 6 in 100g.