Comparing Nutrients in 1 kilogram Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Chilled Orange Juice	Recommended Dietary Allowance
Energy	5.86% 170kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	88.8% 115g	130g per day for Men 19-50 years
Sugars	23.3% 17g	115% 83g	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	30.8% 22.3g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 40g	g per day for Men 19-50 years
Fiber	34.2% 13g	7.9% 3g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	10% 90μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	58.5% 0.76mg	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	373% 336mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	17% 170mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	46.7% 0.42mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	52.4% 1780mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25.6% 947g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Chilled Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 1 kg of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Chilled Orange Juice:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin K than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 9.1 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Chilled Orange Juice provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Chilled Orange Juice:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 3.7 times more Iron, 10 times more Manganese and 1.5 times more Phosphorus than Chilled Orange Juice.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Chilled Orange Juice contain similar levels of Copper, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 4.9 times more Omega 3, 4.3 times more Fiber and 1.7 times more Protein than Chilled Orange Juice.
• While 1 kg of Chilled Orange Juice from Concentrate contains 3.2 times more Carbohydrate and 4.9 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy and Omega 6 in one kilogram.