Comparing Nutrients in 300 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Boiled Summer Squash, Zucchini, Includes Skin

Weight per 300 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g
• Boiled Summer Squash, Zucchini, Includes Skin: 2000g

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

Discover which food has more nutrients per 300 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Boiled Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	6.82% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	38% 27.5g	47% 34.2g	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	85% 32.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	25% 14g	40.7% 22.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	13% 115μg	124% 1120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	63.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	123% 1.6mg	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	57.7% 231μg	140% 560μg	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	69.2% 62.3mg	287% 258mg	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	18.5% 2.77mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.6μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	27.7% 277mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	116% 1.04mg	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	205% 16.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	150% 3.46mg	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	69.2% 485mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	155% 5280mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	60% 2216g	51.5% 1904g	3700g per day for Men 19-50 years

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Boiled Summer Squash, Zucchini, Includes Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Boiled Summer Squash, Zucchini, Includes Skin?

Lets compare vitamin content per 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Boiled Summer Squash, Zucchini, Includes Skin:

• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.3 times more Vitamin B2 than Boiled Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 9.7 times more Vitamin A, 1.9 times more Vitamin B1, 5.2 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 4.1 times more Vitamin C and 1.3 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Boiled Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B3 and Vitamin E per 300 calories.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Boiled Summer Squash, Zucchini, Includes Skin:

• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.8 times more Copper, 2.2 times more Iron and 1.9 times more Sodium than Boiled Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 1.3 times more Calcium, 1.3 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Boiled Summer Squash, Zucchini, Includes Skin contain similar levels of Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.3 times more Carbohydrate and 1.6 times more Fiber than Boiled Summer Squash, Zucchini, Includes Skin.
• While 300 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 4.5 times more Fat, 4.3 times more Omega 3, 4.6 times more Omega 6 and 1.6 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Boiled Summer Squash, Zucchini, Includes Skin offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 6