Comparing Nutrients in 500 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Canned Summer Squash, Zucchini, Italian Style

Weight per 500 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• Canned Summer Squash, Zucchini, Italian Style: 1724g

Canned Summer Squash, Zucchini, Italian Style has 1.7 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is very low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Canned Summer Squash, Zucchini, Italian Style?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	91% 118g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	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	101% 38.2g	NA	38g per day for Men 19-50 years
Protein	60.4% 34g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	29.4% 265μg	51.7% 466μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	202% 2.62mg	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	59% 235μg	129% 517μg	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	121% 109mg	44% 39.7mg	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	23.5% 3.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	50% 500mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	188% 1.7mg	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	176% 14mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	57.5% 241mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	180% 4.14mg	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	105% 735mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	168% 5706mg	139% 4724mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	430% 6448mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	75.3% 2786g	42.2% 1562g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.8 times more Vitamin A, 2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.7 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium, 1.3 times more Zinc and 1.8 times more Water than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 109.6 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2 times more Omega 3 and 1.9 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.