Comparing Nutrients in 1 kilogram Frozen Summer Squash, Zucchini, Includes Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.86% 170kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.8g	179% 233g	130g per day for Men 19-50 years
Sugars	23.6% 17g	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	34.2% 13g	150% 57g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	11% 100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	423% 5.5mg	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	25% 100μg	593% 2370μg	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	59% 53mg	30% 27mg	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	1526% 229mg	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

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	18% 180mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	1774% 16mg	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	63.8% 5.1mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	901% 20.7mg	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	40% 280mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	445% 49mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Summer Squash, Zucchini, Includes Skin VS Sunflower Seed Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seed Butter:

• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin has 2 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.9 times more Vitamin B2, 15.6 times more Vitamin B3, 3.9 times more Vitamin B5, 11 times more Vitamin B6, 23.7 times more Vitamin B9 and 190.8 times more Vitamin E than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin E
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seed Butter:

• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin has 152.7 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.6 times more Calcium, 31.9 times more Copper, 8.1 times more Iron, 23.9 times more Magnesium, 8.5 times more Manganese, 23.8 times more Phosphorus, 2.6 times more Potassium, 522 times more Selenium and 23.3 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 36.3 times more Energy, 424.6 times more Fat, 173.3 times more Saturated Fat, 1.4 times more Omega 3, 463.6 times more Omega 6, 6.5 times more Carbohydrate, 6.2 times more Sugars, 4.4 times more Fiber and 14.9 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• 1 kilogram of Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6