Comparing Nutrients in 500 calories Cooked Frozen Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin

Weight per 500 calories

• Cooked Frozen Crookneck And Straightneck Summer Squash: 2000g
• Zucchini Summer Squash with Skin: 2941g

Cooked Frozen Crookneck And Straightneck Summer Squash has 1.5 times more energy per 100g than Zucchini Summer Squash with Skin. It has very low energy density when compared to other foods. Raw Zucchini Summer Squash with Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Crookneck And Straightneck Summer Squash or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	7.72% 2.47g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	5.2% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	70.4% 91g	130g per day for Men 19-50 years
Sugars	64.3% 46.6g	101% 73.5g	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	56% 40.6g	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	% 31.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	73.7% 28g	77.4% 29.4g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	32.7% 294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	213% 2.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	369% 4.8mg	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	65% 260μg	176% 706μg	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	151% 136mg	585% 526mg	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	20% 3mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	40% 400mg	47% 471mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	173% 1.56mg	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	130% 10.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	126% 529mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	226% 5.2mg	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	117% 820mg	160% 1118mg	700mg per day for Men 19-50 years
Potassium	149% 5060mg	226% 7676mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	15.7% 235mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	85.6% 9.4mg	11mg per day for Men 19-50 years
Water	50% 1845g	75.3% 2788g	3700g per day for Men 19-50 years

Cooked Frozen Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash With Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Crookneck And Straightneck Summer Squash or Zucchini Summer Squash with Skin?

Lets compare vitamin content per 500 calories of Cooked Frozen Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 500 kcal of Raw Zucchini Summer Squash with Skin contain 1.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin E and Vitamin K per 500 calories.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 500 kcal of Raw Zucchini Summer Squash with Skin contain 1.4 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Crookneck And Straightneck Summer Squash have 1.2 times more Carbohydrate than Zucchini Summer Squash with Skin.
• While 500 kcal of Raw Zucchini Summer Squash with Skin contain 1.8 times more Omega 3, 1.6 times more Sugars and 1.4 times more Protein than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Energy and Fiber per 500 calories.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Omega 6 in 500 calories.