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

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	23% 29.7g	130g per day for Men 19-50 years
Sugars	34.2% 25g	23.3% 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	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	34.2% 13g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	34.6% 0.45mg	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	20% 80μg	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	41% 37mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	52.2% 0.47mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	100% 2.3mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	57% 1940mg	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% 2380mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25.6% 947g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Crookneck And Straightneck Summer Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Crookneck And Straightneck Summer Squash with Salt versus 1 kg of Cooked Frozen 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 Crookneck And Straightneck Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt has 6.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.1 times more Vitamin C than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 1 kg of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contains 1.6 times more Vitamin B2 than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Crookneck And Straightneck Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B1 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt has 2.4 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Crookneck And Straightneck Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.