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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.66% 77kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.35% 0.059g	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	30.7% 40g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	20.7% 186μg	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	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	41% 0.53mg	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	12.5% 50μg	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	32.8% 29.5mg	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	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	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	7.7% 77mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	26.2% 0.24mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	28.8% 0.66mg	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	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	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	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Mashed Acorn Winter Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 1 lb of Mashed Acorn Winter Squash 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 vs Mashed Acorn Winter Squash:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 5 times more Vitamin B2 than Mashed Acorn Winter Squash.
• While 1 lb of Boiled and Mashed Acorn Winter Squash contains 4.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Mashed Acorn Winter Squash provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A
• 1 pound of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Mashed Acorn Winter Squash 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 vs Mashed Acorn Winter Squash:

• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin has 1.6 times more Manganese than Mashed Acorn Winter Squash.
• While 1 lb of Boiled and Mashed Acorn Winter Squash contains 1.5 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Mashed Acorn Winter Squash contain similar levels of Copper, Iron, Phosphorus and Water per one pound.
• 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Mashed Acorn Winter Squash 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 has 1.5 times more Omega 3 and 1.7 times more Protein than Mashed Acorn Winter Squash.
• While 1 lb of Boiled and Mashed Acorn Winter Squash contains 2.5 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 1 pound of Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in one pound.