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

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 7.5 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is average 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	41% 30g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.5% 65.3mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	NA	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	101% 3424mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	NA	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	NA	11mg per day for Men 19-50 years
Water	45% 1672g	4.35% 161g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 16.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 8.5 times more Calcium, 7.2 times more Iron, 3.2 times more Potassium and 10.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 19.9 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 18.3 times more Sugars, 3.7 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.