Comparing Nutrients in 300 calories Frozen Crookneck And Straightneck Summer Squash VS Cooked Frozen Crookneck And Straightneck Summer Squash

Weight per 300 calories

• Frozen Crookneck And Straightneck Summer Squash: 1500g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 1200g

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

Which food has more nutrients per 300 calories - Frozen Crookneck And Straightneck Summer Squash or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	47.4% 18g	44.2% 17g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	91% 1.2mg	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	45% 180μg	39% 156μg	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	107% 96mg	91% 81.6mg	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	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54% 64.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	27% 270mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	97% 0.88mg	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	90% 7.2mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	137% 3.16mg	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	75% 525mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	92% 3135mg	89.3% 3036mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.55mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	38% 1405g	30% 1107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Crookneck And Straightneck Summer Squash vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.8 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 300 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Crookneck And Straightneck Summer Squash vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.5 times more Copper, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.3 times more Manganese than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.