Comparing Nutrients in 1 kilogram Boiled Crookneck And Straightneck Summer Squash with Salt VS Cooked Frozen Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%
Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	18%	6%	76%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	34.2% 25g	32% 23.3g	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	18% 13g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	29% 11g	37% 14g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	76% 0.99mg	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	57.5% 230μg	32.5% 130μg	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	129% 116mg	75.6% 68mg	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	8% 1.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash with Salt	Cooked Frozen Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	81% 0.73mg	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	46.3% 3.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	114% 2.63mg	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	41.4% 290mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 5.6 times more Vitamin A, 3.2 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• While Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contains 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 1 kg.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Crookneck And Straightneck Summer Squash with Salt vs Cooked Frozen Crookneck And Straightneck Summer Squash with Salt:

• Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contains 1.4 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have similar amounts of Calcium, Copper, Sodium and Water per 1 kg.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Crookneck And Straightneck Summer Squash with Salt has 1.6 times more Omega 3 than Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt.
• While Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt contains 1.5 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt and Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have similar amounts of Sugars and Protein per 1 kg.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled Frozen Crookneck And Straightneck Summer Squash, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.