Comparing Nutrients in 1 pound Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Oranges with Peel	Recommended Dietary Allowance
Energy	2.66% 77kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.7% 77mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	26% 889mg	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	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10% 373g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel contain 1.4 times more Vitamin A, 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 3.8 times more Vitamin B9 and 19.2 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Oranges with Peel have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 4.1 times more Calcium, 1.7 times more Iron and 3.5 times more Selenium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Oranges with Peel have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.1 times more Omega 3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.7 times more Energy, 4.4 times more Carbohydrate and 3.5 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Oranges with Peel have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.