Comparing Nutrients in 14 ounces Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	80% 104g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	3.78% 2.74g	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	13.6% 5.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.58% 1.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	NA	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	7.94% 31.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.3% 14.7mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	NA	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	24% 1.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	NA	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	NA	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	14% 99mg	NA	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	NA	11mg per day for Men 19-50 years
Water	10% 376g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Frozen Roasted Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium and 149 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 14 ounces.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 2.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 7.5 times more Energy, 7.3 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 14 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy