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

Weight per 500 calories

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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Zucchini Summer Squash with Skin	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	9.7% 9.4g	3.94% 3.82g	97g per day for Men 19-50 years
Saturated Fat	7.72% 2.47g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	64.3% 1.03g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.88g	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	70.4% 91g	81% 105g	130g per day for Men 19-50 years
Sugars	101% 73.5g	69.4% 50.3g	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	101% 38.2g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	32.7% 294μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.32mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.76mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	369% 4.8mg	113% 1.47mg	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	73.5% 294μg	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	173% 156mg	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	105% 126μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	47% 471mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	163% 1.47mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	126% 529mg	91% 382mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	312% 7.18mg	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	118% 824mg	700mg per day for Men 19-50 years
Potassium	226% 7676mg	189% 6412mg	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	15.7% 235mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	56% 6.18mg	11mg per day for Men 19-50 years
Water	75.3% 2788g	75.3% 2785g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 2.2 times more Vitamin B2, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 3.4 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.5 times more Vitamin B5 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 500 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Zucchini Summer Squash with Skin has 1.4 times more Magnesium, 1.4 times more Phosphorus, 4 times more Sodium and 1.5 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.4 times more Iron and 1.4 times more Manganese than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Calcium, Copper, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Zucchini Summer Squash with Skin has 2.5 times more Fat, 3.1 times more Saturated Fat, 1.7 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.