Comparing Nutrients in 300 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Fresh Orange juice

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• Fresh Orange juice: 667g

Raw Orange juice has 2.6 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	1.14% 0.19g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	41% 30g	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	60.4% 23g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.68mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	20.5% 0.27mg	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	35.3% 141μg	50% 200μg	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	72.5% 65.3mg	370% 333mg	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	14% 2.1mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.8% 74μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Fresh Orange juice	Recommended Dietary Allowance
Calcium	30% 300mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	32.6% 0.29mg	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	106% 8.47mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	4.06% 0.093mg	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	63% 441mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	101% 3424mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	45% 1672g	16% 589g	3700g per day for Men 19-50 years

Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Fresh Orange juice:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 2.4 times more Vitamin A, 1.2 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3 times more Vitamin B6, 7.9 times more Vitamin E and 111.2 times more Vitamin K than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.4 times more Vitamin B9 and 5.1 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Orange juice 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 vs Fresh Orange juice:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 4.1 times more Calcium, 2.8 times more Copper, 6.4 times more Iron, 3.1 times more Magnesium, 43.5 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Potassium, 5.3 times more Selenium, 10.6 times more Zinc and 2.8 times more Water than Fresh Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 8.2 times more Omega 3, 17.2 times more Fiber and 4.3 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.9 times more Sugars than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Orange juice provide inadequate amounts of Omega 6 in 300 calories.