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

Weight per 300 calories

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

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	2.18% 0.37g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	41.6% 30g	41% 30g	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	60.4% 23g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	94% 4.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	61% 0.79mg	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	35.3% 141μg	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	72.5% 65.3mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.8% 74μg	61.8% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	31.8% 318mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	92% 0.83mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	176% 4.06mg	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	63% 441mg	700mg per day for Men 19-50 years
Potassium	113% 3847mg	101% 3424mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	45% 1671g	45% 1672g	3700g per day for Men 19-50 years

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of minerals per 300 kcal
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of macro-nutrients per 300 kcal
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.