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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	6.9% 200kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	37% 48g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	31.6% 12g	37% 14g	38g per day for Men 19-50 years
Protein	15% 8.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	30% 120μg	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	71% 64mg	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	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	18% 180mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	60% 4.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.62mg	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	50% 350mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	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	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.3% 937g	25% 922g	3700g per day for Men 19-50 years

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.4 times more Vitamin A than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.6 times more Manganese than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 1 kg.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.4 times more Omega 3 and 1.5 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.