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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	20.7% 27g	23% 29.7g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	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	34.2% 13g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin 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	29% 0.35mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	70% 280μg	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	143% 129mg	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	35% 42μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	45.2% 190mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	53% 370mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	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	159% 2390mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25.6% 947g	3700g per day for Men 19-50 years

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have 6.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• While Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.7 times more Vitamin B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt and Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per 1 kg.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin 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 1 kg.

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• While Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.3 times more Iron and 1.3 times more Manganese than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt and Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have similar amounts of Calcium, Copper, Sodium and Water per 1 kg.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have 2.8 times more Omega 3 than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• While Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.3 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt and Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have similar amounts of Carbohydrate, Sugars and Protein per 1 kg.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.