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

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 3333g
• Frozen Summer Squash, Zucchini, Includes Skin: 2941g

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

Which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin or Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	64.3% 1.03g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	3.63% 0.62g	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	81% 105g	130g per day for Men 19-50 years
Sugars	78.6% 57g	69.4% 50.3g	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	101% 38.2g	38g per day for Men 19-50 years
Protein	68% 38g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	207% 1867μg	32.7% 294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	113% 1.47mg	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	73.5% 294μg	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	173% 156mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	60% 600mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	163% 1.47mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	312% 7.18mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	189% 6412mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	56% 6.18mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	75.3% 2785g	3700g per day for Men 19-50 years

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 6.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 2.8 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 B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin B1, Vitamin B5, Vitamin E and Vitamin K per 500 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.7 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.7 times more Sodium and 1.8 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Calcium, Copper, Iron, Manganese, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.1 times more Fat, 3 times more Saturated Fat, 3 times more Omega 3 and 3.1 times more Omega 6 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.