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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.37% 0.064g	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	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	12.3% 8.94g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	43.3% 0.56mg	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	76% 68.5mg	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	39% 5.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	32.8% 0.29mg	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	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	34% 0.78mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	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	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.8% 398g	3700g per day for Men 19-50 years

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

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 2.4 times more Vitamin B2 and 4.2 times more Vitamin K than Baked Butternut Winter Squash with Salt.
• While 1 lb of Baked Butternut Winter Squash with Salt contains 62 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9, 4.1 times more Vitamin C and 10.8 times more Vitamin E 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 and Vitamin E
• 1 pound of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Butternut 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 Butternut Winter Squash with Salt:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 1.3 times more Manganese than Baked Butternut Winter Squash with Salt.
• While 1 lb of Baked Butternut Winter Squash with Salt contains 2.4 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium and 1.5 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 Butternut Winter Squash with Salt contain similar levels of Iron, Phosphorus, 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 Butternut Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt has 1.4 times more Omega 3 and 1.3 times more Protein than Baked Butternut Winter Squash with Salt.
• While 1 lb of Baked Butternut Winter Squash with Salt contains 3.5 times more Carbohydrate and 2.5 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 Butternut Winter Squash with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in one pound.