Comparing Nutrients in 1 kilogram Zucchini Summer Squash with Skin VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	5.86% 170kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	34.5% 25g	23.6% 17g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	21.6% 12g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	11% 100μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	38.5% 0.5mg	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	60% 240μg	25% 100μg	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	59% 53mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	16% 160mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	55.6% 0.5mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	106% 2.44mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	64% 2180mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	25.6% 947g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 2.2 times more Vitamin B2, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.4 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.5 times more Vitamin B5 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin K per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Zucchini Summer Squash with Skin vs Frozen Summer Squash, Zucchini, Includes Skin:

• Raw Zucchini Summer Squash with Skin has 1.4 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.4 times more Iron and 1.4 times more Manganese than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Calcium, Copper, Potassium and Water per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Zucchini Summer Squash with Skin has 1.7 times more Omega 3 and 1.5 times more Sugars than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.