Comparing Nutrients in 14 ounces Boiled Crookneck And Straightneck Summer Squash VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	14.7% 19g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	NA	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	7.17% 5.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	27% 0.35mg	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	23% 91μg	12% 47.6μg	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	51% 46mg	28.2% 25.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	37.5% 0.34mg	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	18.4% 1.47mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	28% 0.64mg	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	16.4% 115mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	24.4% 830mg	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	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Crookneck And Straightneck Summer Squash vs Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 4 times more Vitamin A, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.8 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• While Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.9 times more Vitamin B2 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Crookneck And Straightneck Summer Squash vs Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.2 times more Calcium than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• While Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.3 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium and 1.7 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Manganese, Phosphorus, Potassium and Water per 14 oz.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.2 times more Omega 3 and 1.3 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• While Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.3 times more Carbohydrate than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Fiber per 14 oz.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.