Comparing Nutrients in 300 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Potato Skin

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• Potato Skin: 517g

Raw Potato Skin has 3.4 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 Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.97% 0.17g	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	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	41% 30g	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	60.4% 23g	34% 13g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Potato Skin	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.68mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.8% 74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Potato Skin	Recommended Dietary Allowance
Calcium	30% 300mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	243% 2.2mg	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	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	135% 3.1mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	101% 3424mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	45% 1672g	11.6% 431g	3700g per day for Men 19-50 years

Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Potato Skin Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have more Vitamin A, 6.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.6 times more Vitamin B6 than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Potato Skin provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Potato Skin 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 Potato Skin:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.9 times more Calcium, 1.9 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 1.9 times more Zinc and 3.9 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.6 times more Copper and 2 times more Iron than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 11.6 times more Omega 3, 1.8 times more Fiber and 1.5 times more Protein than Potato Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.