Comparing Nutrients in 300 calories Summer Squash VS Boiled Summer Squash

Weight per 300 calories

• Summer Squash: 1875g
• Boiled Summer Squash: 1500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Summer Squash or Boiled Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.38g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	2.58% 0.83g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	4.32% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	57% 41.3g	53.6% 39g	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	24.6% 18g	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	% 14g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	55.3% 21g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	21% 188μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	314% 4.1mg	75% 0.98mg	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	136% 544μg	75% 300μg	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	354% 319mg	92% 82.5mg	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	15% 2.25mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.3μg	43.8% 52.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	28% 281mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	172% 1.55mg	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	82% 6.56mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	139% 3.2mg	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	102% 713mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	144% 4913mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.5mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	48% 1775g	38% 1406g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 1.2 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Calcium and 1.6 times more Copper than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw All Varieties Summer Squash have 1.7 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Fat than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.