Comparing Nutrients in 1 pound Boiled Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	11% 14g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	15.6% 11.3g	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	8.2% 5.94g	8.63% 6.26g	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	% 4.13g	% 4.85g	g per day for Men 19-50 years
Sucrose	% 1.22g	% 0.23g	g per day for Men 19-50 years
Fiber	13% 5g	12% 4.54g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	12.8% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	57% 0.74mg	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	26% 104μg	27.2% 109μg	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	58.5% 52.6mg	90% 81mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	9.98% 100mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	26.7% 0.24mg	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	21% 1.68mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	35% 0.8mg	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	18.8% 132mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	35% 1184mg	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	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Crookneck And Straightneck Summer Squash versus 1 lb of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 5.6 times more Vitamin A and 1.6 times more Vitamin B5 than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 3.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• 1 pound of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 1.4 times more Calcium and 1.2 times more Copper than Zucchini Summer Squash with Skin.
• While 1 lb of Raw Zucchini Summer Squash with Skin contains 1.3 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Iron, Magnesium, Manganese and Water per one pound.
• 1 pound of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Crookneck And Straightneck Summer Squash has 1.3 times more Omega 3 and 1.2 times more Carbohydrate than Zucchini Summer Squash with Skin.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in one pound.