Comparing Nutrients in 300 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Summer Squash, Zucchini, Includes Skin with Salt

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt: 2143g
• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 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 - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Boiled Summer Squash, Zucchini, Includes Skin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.87% 2.8g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	45.5% 0.73g	118% 1.88g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	49% 63.6g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	50% 36.2g	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	73.3% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	44% 24.6g	40.7% 22.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	21.4% 193μg	124% 1120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	63.8% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.68mg	115% 5.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	43% 171μg	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	88% 79.3mg	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	17% 2.57mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	36.4% 364mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	129% 10.3mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 279mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	76.5% 536mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	122% 4157mg	155% 5280mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	55% 2030g	51.5% 1904g	3700g per day for Men 19-50 years

Cooked Frozen Summer Squash, Zucchini, Includes Skin With Salt VS Boiled Summer Squash, Zucchini, Includes Skin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Boiled Summer Squash, Zucchini, Includes Skin with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 300 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 5.8 times more Vitamin A, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 300 calories.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.4 times more Iron and 1.4 times more Manganese than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 300 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Calcium, Copper, Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.4 times more Fiber than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 300 kcal of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 2.6 times more Fat, 2.6 times more Omega 3 and 2.6 times more Omega 6 than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 300 calories.
• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Omega 6