Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.86% 170kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	201% 262g	130g per day for Men 19-50 years
Sugars	34.5% 25g	9.5% 6.9g	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	19% 14g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	21.6% 12g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	NA	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	60% 240μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	199% 179mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	NA	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	46.3% 3.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	NA	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	54.3% 380mg	NA	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	NA	11mg per day for Men 19-50 years
Water	25.6% 948g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Zucchini Summer Squash with Skin versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Zucchini Summer Squash with Skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Zucchini Summer Squash with Skin has 10.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Zucchini Summer Squash with Skin vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Zucchini Summer Squash with Skin has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Iron, 1.7 times more Potassium and 37.3 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Zucchini Summer Squash with Skin has 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.5 times more Energy, 8.4 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Raw Zucchini Summer Squash with Skin.
• 1 kilogram of Zucchini Summer Squash with Skin provide inadequate amounts of Energy