Comparing Nutrients in 1 pound Summer Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	11.7% 15g	15% 19.5g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	16.2% 11.7g	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	5.94% 4.3g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	13% 5g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	22.7% 0.29mg	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	33% 132μg	22.7% 91μg	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	85.7% 77mg	27.7% 25mg	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	3.63% 0.54mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	6.8% 68mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	52% 0.47mg	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	20% 1.6mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	42% 0.97mg	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	24.6% 172mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 3.5 times more Vitamin B2, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K per 1 lb.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 1.4 times more Potassium than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.8 times more Calcium, 2 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Iron, Manganese, Phosphorus and Water per 1 lb.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw All Varieties Summer Squash have 1.3 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Sugars per 1 lb.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.