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

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• Butternut Winter Squash: 667g

Raw Butternut Winter Squash 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 Butternut Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Butternut Winter Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	0.63% 0.11g	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	60% 78g	130g per day for Men 19-50 years
Sugars	41% 30g	20.2% 14.7g	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	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	60.4% 23g	35% 13.3g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	394% 3547μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.68mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	79% 1.03mg	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	45% 180μg	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	156% 140mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.8% 74μg	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	30% 300mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	53.3% 0.48mg	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	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	58.6% 1.35mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	101% 3424mg	69% 2347mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	1.78% 26.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	45% 1672g	15.6% 576g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 5.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 10.1 times more Vitamin K than Butternut Winter Squash.
• While 300 kcal of Raw Butternut Winter Squash contain 22.3 times more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 2.1 times more Vitamin C and 4.5 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Butternut Winter Squash provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Butternut Winter Squash 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 Butternut Winter Squash:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.7 times more Copper, 1.8 times more Iron, 3 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 3.5 times more Zinc and 2.9 times more Water than Butternut Winter Squash.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Butternut Winter Squash contain similar levels of Calcium, Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 3.5 times more Omega 3, 2 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Butternut Winter Squash.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Butternut Winter Squash offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Butternut Winter Squash provide inadequate amounts of Omega 6 in 300 calories.