Comparing Nutrients in 14 ounces Boiled Summer Squash VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Winter Squash	10%	3%	87%

Macro Nutrients

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	26.2% 34g	130g per day for Men 19-50 years
Sugars	14% 10.3g	12% 8.73g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	47.6% 0.62mg	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	24% 95μg	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	54.2% 49mg	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	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Winter Squash	Recommended Dietary Allowance
Calcium	10.7% 107mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	31.3% 0.28mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	28% 0.65mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 372g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Summer Squash vs Winter Squash:

• Boiled and Drained All Varieties Summer Squash have 1.5 times more Vitamin B1 and 3.2 times more Vitamin K than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 6.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Summer Squash vs Winter Squash:

• Boiled and Drained All Varieties Summer Squash have 1.5 times more Copper, 1.7 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 1.9 times more Zinc than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.6 times more Iron and 1.8 times more Potassium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Calcium and Water per 14 oz.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained All Varieties Summer Squash have 2.3 times more Omega 3 than Raw All Varieties Winter Squash.
• While Raw All Varieties Winter Squash contain 1.7 times more Energy and 2 times more Carbohydrate than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw All Varieties Winter Squash have similar amounts of Sugars, Fiber and Protein per 14 oz.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.