Comparing Nutrients in 100 calories Boiled Summer Squash, Zucchini, Includes Skin VS Frozen Summer Squash, Zucchini, Includes Skin

Weight per 100 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 667g
• Frozen Summer Squash, Zucchini, Includes Skin: 588g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Summer Squash, Zucchini, Includes Skin or Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.79% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	14% 10g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	20% 7.65g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12% 6.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	6.54% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.9mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.7% 187μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	96% 86mg	34.6% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	12% 120mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	32.7% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.47mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	62.4% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.2% 247mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.78% 11.8mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	17% 635g	15% 557g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Summer Squash, Zucchini, Includes Skin vs Frozen Summer Squash, Zucchini, Includes Skin:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 2.8 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.5 times more Vitamin B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin B1, Vitamin B5, Vitamin E and Vitamin K per 100 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Summer Squash, Zucchini, Includes Skin vs Frozen Summer Squash, Zucchini, Includes Skin:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Sodium and 1.8 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Calcium, Copper, Iron, Manganese, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.1 times more Fat, 3 times more Saturated Fat, 3 times more Omega 3 and 3.1 times more Omega 6 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.