Comparing Nutrients in 500 calories Zucchini Summer Squash with Skin VS Cooked Frozen Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Zucchini Summer Squash with Skin: 2941g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 2000g

Boiled and Drained Frozen Crookneck And Straightneck Summer Squash has 1.5 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is very low in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Zucchini Summer Squash with Skin	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 91g	85.2% 111g	130g per day for Men 19-50 years
Sugars	101% 73.5g	64.3% 46.6g	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	56% 40.6g	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	% 31.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	77.4% 29.4g	73.7% 28g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	152% 1.98mg	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	176% 706μg	65% 260μg	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	585% 526mg	151% 136mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	47% 471mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	162% 1.46mg	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	136% 11mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	229% 5.26mg	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	160% 1118mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	149% 5060mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	50% 1845g	3700g per day for Men 19-50 years

Zucchini Summer Squash With Skin VS Cooked Frozen Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Zucchini Summer Squash with Skin or Cooked Frozen Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 500 calories of Zucchini Summer Squash with Skin vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 500 calories of Zucchini Summer Squash with Skin have 1.5 times more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.9 times more Vitamin C than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Zucchini Summer Squash with Skin and Cooked Frozen Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin E and Vitamin K per 500 calories.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Zucchini Summer Squash with Skin vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 500 calories of Zucchini Summer Squash with Skin have 1.4 times more Phosphorus, 1.5 times more Potassium, 2 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Zucchini Summer Squash with Skin and Cooked Frozen Crookneck And Straightneck Summer Squash contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Zucchini Summer Squash with Skin have 1.8 times more Omega 3, 1.6 times more Sugars and 1.4 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• Both Zucchini Summer Squash with Skin and Cooked Frozen Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.