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

Weight per 300 calories

• Zucchini Summer Squash with Skin: 1765g
• 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 - Zucchini Summer Squash with Skin or Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Zucchini Summer Squash with Skin	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	5.82% 5.65g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.5g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	42.2% 55g	48.6% 63g	130g per day for Men 19-50 years
Sugars	61% 44g	41.6% 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	33.6% 24.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	46.4% 17.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	38% 21.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	47.8% 7.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	68% 0.88mg	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	106% 424μg	44% 176μg	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	351% 316mg	104% 94mg	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	63.2% 76μg	61.8% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	28.2% 282mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	98% 0.88mg	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	81.6% 6.53mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	54.6% 229mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	187% 4.3mg	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	96% 671mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	135% 4606mg	113% 3847mg	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	9.4% 141mg	2.35% 35.3mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.65mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	45.2% 1673g	45% 1671g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 2.2 times more Vitamin B2, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.4 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.5 times more Vitamin B5 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Zucchini Summer Squash with Skin has 1.4 times more Magnesium, 1.4 times more Phosphorus, 4 times more Sodium and 1.5 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.4 times more Iron and 1.4 times more Manganese than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Zucchini Summer Squash with Skin has 2.5 times more Fat, 3.1 times more Saturated Fat, 1.7 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.