Comparing Nutrients in 1 kilogram Boiled Summer Squash with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Boiled Summer Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	20.7% 27g	130g per day for Men 19-50 years
Sugars	35.7% 26g	23.6% 17g	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	37% 14g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	61.5% 0.8mg	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	50% 200μg	70% 280μg	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	61% 55mg	143% 129mg	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	9.33% 1.4mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	57.8% 0.52mg	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	45% 3.6mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	75.2% 1.73mg	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	55.7% 390mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	77.6% 2640mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25.3% 937g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Summer Squash with Salt versus 1 kg of Boiled Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Boiled Summer Squash with Salt has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contains 5.1 times more Vitamin A, 2.1 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Summer Squash with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Boiled Summer Squash with Salt has 1.5 times more Calcium, 2 times more Copper, 1.3 times more Magnesium and 1.2 times more Manganese than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contains 1.4 times more Potassium than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Iron, Phosphorus, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Summer Squash with Salt has 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.4 times more Fiber than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contains 1.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.