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Comparing Nutrients in 500 calories Cooked Frozen Summer Squash, Zucchini, Includes SkinVS Acorn Winter Squash

Weight per 500 calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin
2941g
Acorn Winter Squash
1250g

Raw Acorn Winter Squash has 2.4 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is 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 Acorn Winter Squash?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Summer Squash, Zucchini, Includes Skin
23%
6%
71%
Acorn Winter Squash
7%
2%
91%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.94%3.82g
Fat
1.3%1.25g
3.82 gvs1.25 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.5%0.79g
Saturated Fat
0.82%0.26g
0.79 gvs0.26 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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62.5%1g
Omega 3
20.3%0.33g
1 gvs0.33 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.63%0.62g
Omega 6
1.18%0.2g
0.62 gvs0.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80.5%105g
Carbohydrate
100%130g
105 gvs130 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
68.6%49.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
49.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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101%38.2g
Fiber
49.3%18.8g
38.2 gvs18.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.4%34g
Protein
18%10g
34 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

29.4%265μg
Vitamin A
25%225μg
RAE, retinol activity equivalents
265 μgvs225 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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100%1.2mg
Vitamin B1
146%1.75mg
Thiamine
1.2 mgvs1.75 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.18mg
Vitamin B2
9.6%0.13mg
Riboflavin
1.18 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71%11.4mg
Vitamin B3
54.7%8.75mg
Niacin, nicotinic acid, niacinamide
11.4 mgvs8.75 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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156%7.8mg
Vitamin B5
100%5mg
Pantothenic acid
7.8 mgvs5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
102%1.32mg
Vitamin B6
148%1.93mg
Pyridoxine
1.32 mgvs1.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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59%235μg
Vitamin B9
53%213μg
Folates and Folic Acid
235 μgvs213 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
121%109mg
Vitamin C
153%138mg
Ascorbic acid
109 mgvs138 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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23.5%3.53mg
Vitamin E
NA
Tocopherols and Tocotrienols
3.53 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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103%124μg
Vitamin K
NA
Phytomenadione or phylloquinone
124 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

50%500mg
Calcium
41.3%413mg
500 mgvs413 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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154%1.4mg
Copper
90%0.81mg
1.4 mgvs0.81 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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176%14mg
Iron
109%8.75mg
14 mgvs8.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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91%382mg
Magnesium
95%400mg
382 mgvs400 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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294%6.76mg
Manganese
91%2.1mg
6.76 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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105%735mg
Phosphorus
64.3%450mg
735 mgvs450 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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168%5706mg
Potassium
128%4338mg
5706 mgvs4338 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.7%5.9μg
Selenium
11.4%6.25μg
5.9 μgvs6.25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.92%59mg
Sodium
2.5%37.5mg
59 mgvs37.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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53.5%5.9mg
Zinc
14.8%1.63mg
5.9 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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75.3%2786g
Water
29.7%1097g
2786 gvs1097 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Acorn Winter Squash:
Comparing minerals per 500 calories for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Acorn Winter Squash:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: