Comparing Nutrients in 1 kilogram Canned Summer Squash, Zucchini, Italian Style VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	10% 290kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	52.7% 68.5g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	39% 28.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	30% 270μg	267% 2400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	46.3% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	84.6% 1.1mg	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	75% 300μg	60% 240μg	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	25.6% 23mg	69% 62mg	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	NA	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	17% 170mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	56.7% 0.51mg	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	85% 6.8mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	108% 2.48mg	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	41.4% 290mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	249% 3740mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.5% 906g	22.3% 825g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Summer Squash, Zucchini, Italian Style VS Frozen Butternut Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Summer Squash, Zucchini, Italian Style versus 1 kg of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Summer Squash, Zucchini, Italian Style vs Frozen Butternut Winter Squash:

• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style has 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 8.9 times more Vitamin A, 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.7 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Summer Squash, Zucchini, Italian Style vs Frozen Butternut Winter Squash:

• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style has 1.9 times more Copper, 1.3 times more Phosphorus, 1.3 times more Potassium, 187 times more Sodium and 1.5 times more Zinc than Frozen Butternut Winter Squash.
• While 1 kg of Frozen Butternut Winter Squash, Unprepared contains 1.7 times more Calcium and 1.3 times more Iron than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style and Frozen Butternut Winter Squash contain similar levels of Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• 1 kilogram of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Canned Summer Squash, Zucchini, Italian Style as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Butternut Winter Squash, Unprepared contains 2.1 times more Carbohydrate and 1.7 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Protein
• Both Canned Summer Squash, Zucchini, Italian Style as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.