Comparing Nutrients in 500 calories Summer Squash VS Boiled Summer Squash

Weight per 500 calories

• Summer Squash: 3125g
• Boiled Summer Squash: 2500g

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

Which food has more nutrients per 500 calories - Summer Squash or Boiled Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	83% 108g	130g per day for Men 19-50 years
Sugars	95% 68.8g	89.3% 64.8g	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	41% 29.7g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	90% 34.4g	92% 35g	38g per day for Men 19-50 years
Protein	67.5% 38g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	125% 1.63mg	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	227% 906μg	125% 500μg	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	590% 531mg	153% 138mg	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	25% 3.75mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	47% 469mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	286% 2.58mg	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	137% 11mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	232% 5.33mg	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	170% 1188mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	80% 2958g	63.3% 2343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 1.2 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Calcium and 1.6 times more Copper than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw All Varieties Summer Squash have 1.7 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Fat than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.