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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.59% 0.1g	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	51% 66g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	NA	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	52.5% 20g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	45.7% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	67.7% 0.88mg	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	21.5% 86μg	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	54.4% 49mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	43.3% 0.39mg	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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	47.7% 1.1mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Baked Acorn Winter 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 Baked Acorn Winter 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 Baked Acorn Winter Squash with Salt:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 3.1 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While 1 lb of Baked Acorn Winter Squash with Salt contains 2.3 times more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin A
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Baked Acorn Winter Squash with Salt contains 2.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Potassium than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Manganese, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Acorn Winter Squash with Salt contains 4.9 times more Carbohydrate and 3.4 times more Fiber than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt offer comparable quantities of Omega 3 per one pound.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.