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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Zucchini Summer Squash with Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	9.5% 12.3g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	7.55% 5.48g	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	24% 95μg	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	79% 71mg	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	3.18% 0.48mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	18.4% 1.47mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	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	21.5% 151mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	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	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 376g	10.2% 378g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 5.6 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 14 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of minerals per 14 oz
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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