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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Zucchini Summer Squash with Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	2.66% 77kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	12.4% 16g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	10.6% 7.67g	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	8.63% 6.26g	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	% 4.85g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	15.7% 0.2mg	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	27.2% 109μg	9.07% 36.3μg	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	90% 81mg	18.6% 16.8mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.5μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	23.7% 0.21mg	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	21% 1.68mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	45.4% 1.04mg	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	24.6% 172mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.6% 430g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 2.4 times more Vitamin B2, 3.6 times more Vitamin B6, 3 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.3 times more Vitamin B5 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin K per 1 lb.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Raw Zucchini Summer Squash with Skin has 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 1.6 times more Zinc than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.3 times more Iron and 1.3 times more Manganese than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Calcium, Copper and Water per 1 lb.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Zucchini Summer Squash with Skin has 1.8 times more Omega 3 and 1.5 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.