Comparing Nutrients in 300 calories Frozen Summer Squash, Zucchini, Includes Skin VS Sunflower Seed Flour

Weight per 300 calories

• Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 19.2 times more energy per unit of mass than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared, which is high in comparison to other foods. Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Summer Squash, Zucchini, Includes Skin or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	25.4% 33g	130g per day for Men 19-50 years
Sugars	41.6% 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	12.6% 4.8g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	53.3% 0.69mg	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	44% 176μg	51% 204μg	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	104% 94mg	1.33% 1.2mg	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

	Frozen Summer Squash, Zucchini, Includes Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	175% 1.58mg	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	113% 9mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	79% 1.8mg	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	70.6% 494mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	113% 3847mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	45% 1671g	0.19% 6.87g	3700g per day for Men 19-50 years

Frozen Summer Squash, Zucchini, Includes Skin VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Summer Squash, Zucchini, Includes Skin or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seed Flour:

• 300 calories of Frozen Summer Squash, Zucchini, Includes Skin have 95.9 times more Vitamin A, 3 times more Vitamin B2, 1.3 times more Vitamin B6 and 78.2 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.5 times more Vitamin B1 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Sunflower Seed Flour provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seed Flour:

• 300 calories of Frozen Summer Squash, Zucchini, Includes Skin have 3 times more Calcium, 1.5 times more Iron, 2.4 times more Manganese, 62.4 times more Potassium and 243.1 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 1.8 times more Copper, 1.4 times more Magnesium, 1.3 times more Phosphorus and 15.2 times more Selenium than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Sunflower Seed Flour contain similar levels of Zinc per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Summer Squash, Zucchini, Includes Skin have 335.6 times more Omega 3, 1.9 times more Carbohydrate and 4.8 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2.2 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 6 in 300 calories.