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

Weight per 500 calories

• Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• Cooked 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 - Frozen Summer Squash, Zucchini, Includes Skin or Cooked Frozen Summer Squash, Zucchini, Includes Skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked 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	3.94% 3.82g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	64.3% 1.03g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	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	81% 105g	80.5% 105g	130g per day for Men 19-50 years
Sugars	69.4% 50.3g	68.6% 49.7g	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	101% 38.2g	38g per day for Men 19-50 years
Protein	61% 34g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	29.4% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	90% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	102% 1.32mg	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	73.5% 294μg	59% 235μg	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	173% 156mg	121% 109mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	53% 529mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	154% 1.4mg	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	188% 15mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	294% 6.76mg	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	118% 824mg	105% 735mg	700mg per day for Men 19-50 years
Potassium	189% 6412mg	168% 5706mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	56% 6.18mg	53.5% 5.9mg	11mg per day for Men 19-50 years
Water	75.3% 2785g	75.3% 2786g	3700g per day for Men 19-50 years

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 500 kcal.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of minerals per 500 kcal
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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