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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin with Salt has 5.1 times more Vitamin A, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Summer Squash with Salt.
• While 1 kg of Boiled and Drained All Varieties Summer Squash with Salt contains 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained All Varieties Summer Squash 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, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

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

Comparison of macro-nutrients per 1 kilogram:

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