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

Weight per 500 calories

• Frozen Crookneck And Straightneck Summer Squash: 2500g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 2000g

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

Which food has more nutrients per 500 calories - Frozen Crookneck And Straightneck Summer Squash or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	85.2% 111g	130g per day for Men 19-50 years
Sugars	NA	64.3% 46.6g	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	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	37% 20.8g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	39% 350μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	152% 1.98mg	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	75% 300μg	65% 260μg	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	178% 160mg	151% 136mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	45% 450mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	236% 2.13mg	162% 1.46mg	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	150% 12mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	229% 5.26mg	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	125% 875mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	154% 5225mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	50% 1845g	3700g per day for Men 19-50 years

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.8 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 500 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.5 times more Copper, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.3 times more Manganese than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of macro-nutrients per 500 kcal
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.