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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	112% 146g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	34.2% 13g	116% 44g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	101% 5.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	149% 1.94mg	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	20% 80μg	47.5% 190μg	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	41% 37mg	120% 108mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	96% 0.86mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	105% 2.42mg	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	35.7% 250mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.6% 947g	22.4% 829g	3700g per day for Men 19-50 years

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

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 3.1 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While Baked Acorn Winter Squash with Salt contains 2.3 times more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Acorn Winter Squash with Salt contains 2.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus, 2.3 times more Potassium and 3.5 times more Selenium than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Manganese, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Acorn Winter Squash with Salt contains 4 times more Energy, 4.9 times more Carbohydrate and 3.4 times more Fiber than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Omega 3 and Protein per 1 kg.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.