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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Acorn Winter Squash	Recommended Dietary Allowance
Energy	2.66% 77kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.43% 0.073g	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	36.4% 47.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	53.7% 0.7mg	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	19.3% 77μg	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	55.4% 50mg	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	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	7.7% 77mg	15% 150mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	33% 0.76mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	46.3% 1574mg	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	0.6% 9.07mg	0.91% 13.6mg	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

Lets compare vitamin content per 1 pound of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Acorn Winter Squash:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 4 times more Vitamin B2 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 2 times more Vitamin A, 3.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.4 times more Manganese and 1.5 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.9 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Acorn Winter Squash have similar amounts of Water per 1 lb.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3 times more Omega 3 and 1.4 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 2.4 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Acorn Winter Squash have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.