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Comparing Nutrients in 1 kilogram Cooked Frozen Summer Squash, Zucchini, Includes Skin with SaltVS 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%
1 kg ▼

Macro Nutrients

4.83%140kcal
Energy
12.8%370kcal
140 kcalvs370 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g
Fat
3.6%3.5g
1.3 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g
Saturated Fat
2.25%0.72g
0.27 gvs0.72 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g
Omega 3
57.5%0.92g
0.34 gvs0.92 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.24%0.21g
Omega 6
3.24%0.55g
0.21 gvs0.55 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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23%29.7g
Carbohydrate
68%88.5g
29.7 gvs88.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.3%17g
Sugars
45.5%33g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs33 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.2%13g
Fiber
73.7%28g
13 gvs28 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20.5%11.5g
Protein
16%8.9g
11.5 gvs8.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

10%90μg
Vitamin A
290%2610μg
RAE, retinol activity equivalents
90 μgvs2610 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg
Vitamin B1
13.3%0.16mg
Thiamine
0.41 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B2
51.5%0.67mg
Riboflavin
0.4 mgvs0.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.86mg
Vitamin B3
31%4.95mg
Niacin, nicotinic acid, niacinamide
3.86 mgvs4.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
53%2.65mg
Vitamin B5
46.8%2.34mg
Pantothenic acid
2.65 mgvs2.34 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.6%0.45mg
Vitamin B6
124%1.6mg
Pyridoxine
0.45 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20%80μg
Vitamin B9
50%200μg
Folates and Folic Acid
80 μgvs200 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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41%37mg
Vitamin C
20%18mg
Ascorbic acid
37 mgvs18 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8%1.2mg
Vitamin E
8%1.2mg
Tocopherols and Tocotrienols
1.2 mgvs1.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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35%42μg
Vitamin K
36.7%44μg
Phytomenadione or phylloquinone
42 μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%170mg
Calcium
22%220mg
170 mgvs220 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.2%0.47mg
Copper
91%0.82mg
0.47 mgvs0.82 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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60%4.8mg
Iron
55%4.4mg
4.8 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31%130mg
Magnesium
31%130mg
130 mgvs130 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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100%2.3mg
Manganese
81.3%1.87mg
2.3 mgvs1.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.7%250mg
Phosphorus
27%190mg
250 mgvs190 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57%1940mg
Potassium
71%2410mg
1940 mgvs2410 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.64%2μg
Selenium
7.27%4μg
2 μgvs4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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159%2380mg
Sodium
158%2370mg
2380 mgvs2370 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
20%2.2mg
2 mgvs2.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.6%947g
Water
24%892g
947 gvs892 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



Compare more foods per 1 kg: