Comparing Nutrients in 14 ounces Boiled Summer Squash with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Boiled Summer Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	14% 10.3g	9.36% 6.8g	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	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24.4% 0.32mg	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	20% 79.4μg	27.8% 111μg	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	24.3% 22mg	57% 51mg	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	3.7% 0.56mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	23% 0.21mg	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	18% 1.43mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	30% 0.69mg	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	22% 155mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 372g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Summer Squash with Salt versus 14 oz of Boiled Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Summer Squash with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 14 ounces of Boiled Summer Squash with Salt have 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 14 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 5.1 times more Vitamin A, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A
• 14 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Summer Squash with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 14 ounces of Boiled Summer Squash with Salt have 1.5 times more Calcium, 2 times more Copper, 1.3 times more Magnesium and 1.2 times more Manganese than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 14 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.4 times more Potassium than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Iron, Phosphorus, Sodium, Zinc and Water per 14 ounces.
• 14 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Summer Squash with Salt have 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.4 times more Fiber than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 14 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.