Comparing Nutrients in 500 calories Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Summer Squash with Salt

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin with Salt: 3333g
• Boiled Summer Squash with Salt: 2500g

Boiled and Drained All Varieties Summer Squash with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt, which is very low in comparison to other foods. Boiled Summer Squash, Zucchini, Includes Skin with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin with Salt or Boiled Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	8% 7.75g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	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	69% 89.7g	83% 108g	130g per day for Men 19-50 years
Sugars	78.6% 57g	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	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	87.7% 33.3g	92% 35g	38g per day for Men 19-50 years
Protein	68% 38g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	207% 1867μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	68.5% 3.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	233% 933μg	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	478% 430mg	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	26.7% 4mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	60% 600mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	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	154% 12.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	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	176% 1233mg	139% 975mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	531% 7967mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	88.6% 9.75mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	63.3% 2343g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin With Salt VS Boiled Summer Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin with Salt or Boiled Summer Squash with Salt?

Lets compare vitamin content per 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 6.8 times more Vitamin A, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, 3.1 times more Vitamin C and 1.6 times more Vitamin K than Boiled Summer Squash with Salt.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 1.3 times more Vitamin B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B1 and Vitamin E per 500 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.4 times more Iron, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium, 1.3 times more Sodium and 1.4 times more Water than Boiled Summer Squash with Salt.
• While 500 kcal of Boiled and Drained All Varieties Summer Squash with Salt contain 1.5 times more Copper than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt contain similar levels of Calcium, Magnesium, Manganese and Zinc per 500 calories.
• 500 calories of Boiled Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.5 times more Fat, 1.5 times more Omega 3, 1.6 times more Omega 6 and 1.7 times more Protein than Boiled Summer Squash with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Boiled Summer Squash with Salt provide inadequate amounts of Omega 6