Comparing Nutrients in 1 pound Frozen Crookneck And Straightneck Summer Squash VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.13% 91kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	16.7% 21.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	14.3% 5.44g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	13.6% 54.4μg	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	32.3% 29mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	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	27.2% 2.18mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	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	22.7% 159mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	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	15.3% 1.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.3% 418g	3700g per day for Men 19-50 years

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.4 times more Vitamin A than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared 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 Frozen Crookneck And Straightneck Summer Squash vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.6 times more Manganese than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 1 lb.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared 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 1.4 times more Omega 3 and 1.5 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared 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.