Comparing Nutrients in 14 ounces Summer Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	13% 17g	130g per day for Men 19-50 years
Sugars	12% 8.73g	14% 10.3g	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	5.2% 3.77g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	20% 0.26mg	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	28.8% 115μg	20% 79.4μg	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	75% 67.5mg	24.3% 22mg	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	3.18% 0.48mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	45.4% 0.41mg	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	17.4% 1.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	36.8% 0.85mg	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	21.5% 151mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	22.4% 762mg	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	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	10% 376g	10% 372g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 3.5 times more Vitamin B2, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K per 14 oz.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw All Varieties Summer Squash have 1.4 times more Potassium than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.8 times more Calcium, 2 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Iron, Manganese, Phosphorus and Water per 14 oz.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Varieties Summer Squash have 1.3 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Sugars per 14 oz.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.