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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.24% 0.55g	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	68% 88.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	45.5% 33g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	124% 1.6mg	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	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	41% 37mg	20% 18mg	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	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	17% 170mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	91% 0.82mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	81.3% 1.87mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25.6% 947g	24% 892g	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 All Varieties Winter Squash with Salt:

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.6 times more Vitamin B1 and 2.1 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• While Baked All Varieties Winter Squash with Salt contain 29 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked All Varieties Winter Squash with Salt have similar amounts of Vitamin B5 and Vitamin K per 1 kg.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.2 times more Manganese and 1.3 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• While Baked All Varieties Winter Squash with Salt contain 1.3 times more Calcium and 1.7 times more Copper than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked All Varieties Winter Squash with Salt have similar amounts of Iron, Magnesium, Potassium, Sodium, Zinc and Water per 1 kg.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.3 times more Protein than Baked All Varieties Winter Squash with Salt.
• While Baked All Varieties Winter Squash with Salt contain 2.6 times more Energy, 2.7 times more Omega 3, 3 times more Carbohydrate, 2 times more Sugars and 2.2 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 as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.