Comparing Nutrients in 1 kilogram Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Butternut Winter Squash	Recommended Dietary Allowance
Energy	5.86% 170kcal	15.5% 450kcal	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	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.94% 0.16g	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	90% 117g	130g per day for Men 19-50 years
Sugars	23.3% 17g	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	34.2% 13g	52.6% 20g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	10% 90μg	591% 5320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	83.3% 1mg	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	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	80% 0.72mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	88% 2.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25.6% 947g	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Butternut Winter 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 Butternut Winter 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 Butternut Winter Squash:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 2 times more Vitamin B2 and 3.8 times more Vitamin K than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains 59.1 times more Vitamin A, 2.4 times more Vitamin B1, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 3.4 times more Vitamin B9, 5.7 times more Vitamin C and 12 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Butternut Winter Squash:

• 1 kg of Raw Butternut Winter Squash contains 2.8 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 1.3 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Butternut Winter Squash contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.3 times more Omega 3 than Butternut Winter Squash.
• While 1 kg of Raw Butternut Winter Squash contains 3.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.