Comparing Nutrients in 1 pound Frozen Summer Squash, Zucchini, Includes Skin VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	24% 31g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	NA	38g per day for Men 19-50 years
Protein	9.4% 5.26g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	53% 0.69mg	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	11.3% 45.4μg	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	26.7% 24mg	11.6% 10.4mg	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

	Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	49.4% 0.44mg	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	29% 2.3mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	47.3% 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	18% 127mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	36.6% 1243mg	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	113% 1696mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 2.3 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 2.7 times more Vitamin A, 3 times more Vitamin B6 and 3 times more Vitamin B9 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Canned Summer Squash, Zucchini, Italian Style contains 2 times more Copper, 1.3 times more Iron, 1.3 times more Potassium and 187 times more Sodium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Zinc and Water per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.2 times more Omega 3 than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.7 times more Energy and 1.9 times more Carbohydrate than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Protein per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.