Comparing Nutrients in 1 pound Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.03% 59kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	14.6% 10.6g	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	16.7% 6.35g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.35% 0.22mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	34.5% 0.45mg	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	11.3% 45.4μg	14.7% 59μg	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	13.6% 12.2mg	34.3% 31mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	36.8% 0.33mg	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	40.3% 3.22mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	52% 1.2mg	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	13.6% 95mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 2 times more Vitamin A, 2.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9, 2.5 times more Vitamin C and 1.9 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 and Vitamin E per 1 lb.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.4 times more Iron than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.7 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus and 2.6 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Copper, Zinc and Water per 1 lb.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 2.7 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Sugars and 2.1 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Fiber per 1 lb.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.