Comparing Nutrients in 1 kilogram Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	5.86% 170kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.9% 0.32g	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	155% 201g	130g per day for Men 19-50 years
Sugars	23.3% 17g	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	34.2% 13g	47.4% 18g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	17% 170mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	25.6% 947g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 1 kg of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 2 times more Vitamin B2 and 1.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.6 times more Vitamin B1, 3.7 times more Vitamin B3, 2 times more Vitamin B5, 6.6 times more Vitamin B6 and 3.5 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled Potato Flesh, Cooked In Skin without Salt 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 Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.5 times more Iron, 1.7 times more Manganese and 1.2 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 4 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 3.4 times more Omega 3 and 1.9 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 5.1 times more Energy, 5.7 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.