Comparing Nutrients in 500 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Baked Acorn Winter Squash with Salt

Weight per 500 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt: 3571g
• Baked Acorn Winter Squash with Salt: 893g

Baked Acorn Winter Squash with Salt has 4 times more energy per unit of mass than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt, which is low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Baked Acorn Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.64g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	100% 130g	130g per day for Men 19-50 years
Sugars	83.3% 60.4g	NA	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	122% 46.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	73.3% 41g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	35.7% 321μg	21% 188μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	8.93% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.8mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.46mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	133% 1.73mg	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	71.4% 286μg	42.4% 170μg	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	147% 132mg	107% 96mg	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	28.6% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	60.7% 607mg	39.3% 393mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	85.3% 0.77mg	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	214% 17mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	94% 2.16mg	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	128% 893mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	204% 6929mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	567% 8500mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	91% 3384g	20% 740g	3700g per day for Men 19-50 years

Cooked Frozen Summer Squash, Zucchini, Includes Skin With Salt VS Baked Acorn Winter Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Baked Acorn Winter Squash with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Baked Acorn Winter Squash with Salt:

• 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.7 times more Vitamin A, 12.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Baked Acorn Winter Squash with Salt:

• 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.5 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 1.2 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 4 times more Sodium, 4.7 times more Zinc and 4.6 times more Water than Baked Acorn Winter Squash with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 3.7 times more Omega 3 and 4.1 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.