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

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt: 2143g
• Baked Acorn Winter Squash with Salt: 536g

Baked Acorn Winter Squash with Salt has 4 times more energy per unit of mass than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt, which is low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Baked Acorn Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash 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	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	45.5% 0.73g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	0.69% 0.12g	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	60% 78g	130g per day for Men 19-50 years
Sugars	50% 36.2g	NA	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	62% 23.6g	38g per day for Men 19-50 years
Protein	44% 24.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	21.4% 193μg	12.5% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.2% 0.88mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	5.36% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.68mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	80% 1.04mg	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	25.4% 102μg	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	64.3% 58mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	36.4% 364mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	51% 0.46mg	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	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 279mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	56.4% 1.3mg	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	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	122% 4157mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	340% 5100mg	85.7% 1286mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.28% 0.91mg	11mg per day for Men 19-50 years
Water	55% 2030g	12% 444g	3700g per day for Men 19-50 years

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

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.7 times more Vitamin A, 12.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.5 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 4 times more Sodium, 4.7 times more Zinc and 4.6 times more Water than Baked Acorn Winter Squash with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 3.7 times more Omega 3 and 4.1 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Baked Acorn Winter Squash with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.