Comparing Nutrients in 1 pound Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	10.4% 13.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	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	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	15.5% 5.9g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	9.07% 36.3μg	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	18.6% 16.8mg	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	16% 19μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	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	27.2% 2.18mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	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	16% 113mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	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	72% 1080mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Summer Squash with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt versus 1 lb of Boiled Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 1.9 times more Vitamin B5 than Boiled Summer Squash with Salt.
• While 1 lb of Boiled and Drained All Varieties Summer Squash with Salt contains 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per one pound.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 1.3 times more Iron than Boiled Summer Squash with Salt.
• While 1 lb of Boiled and Drained All Varieties Summer Squash with Salt contains 1.6 times more Calcium, 2.2 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 2 times more Zinc than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt contain similar levels of Manganese, Potassium, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 1.3 times more Protein than Boiled Summer Squash with Salt.
• While 1 lb of Boiled and Drained All Varieties Summer Squash with Salt contains 2.4 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Sugars than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.