Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Zucchini Summer Squash with 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	3.3% 3.2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	24% 31g	37% 48g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	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	31.6% 12g	38g per day for Men 19-50 years
Protein	21.6% 12g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	11% 100μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	60% 240μg	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	199% 179mg	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	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	16% 160mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	46.3% 3.7mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	54.3% 380mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	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	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.3% 937g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Frozen Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Zucchini Summer Squash with Skin has 2 times more Vitamin B2, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 2.8 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash.
• Both Zucchini Summer Squash with Skin and Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B5
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of Zucchini Summer Squash with Skin has 1.2 times more Potassium than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.6 times more Copper, 1.3 times more Iron and 1.3 times more Magnesium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Frozen Crookneck And Straightneck Summer Squash contain similar levels of Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin has 1.6 times more Omega 3 and 1.5 times more Protein than Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.5 times more Carbohydrate than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.