Comparing Nutrients in 1 kilogram Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	5.86% 170kcal	6.9% 200kcal	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	27.4% 35.6g	37% 48g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	10% 90μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	67.7% 0.88mg	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	30% 120μg	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	71% 64mg	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	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	17% 170mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	94% 0.85mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	70.4% 1.62mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	25.6% 947g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Frozen Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 1 kg of Frozen Crookneck And Straightneck Summer Squash 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 Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 3 times more Vitamin B5 than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.4 times more Manganese than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.8 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Zinc than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Frozen Crookneck And Straightneck Summer Squash contain similar levels of Iron, Potassium and Water per one kilogram.
• 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 Frozen Crookneck And Straightneck Summer Squash, Unprepared 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 1.4 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.3 times more Carbohydrate than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.