Comparing Nutrients in 5 ounces Boiled Summer Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Boiled Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	3.3% 2.4g	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	5.22% 2g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	4.9% 0.064mg	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	7.1% 28.3μg	2.83% 11.3μg	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	8.66% 7.8mg	5.83% 5.24mg	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	1.32% 0.2mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	7.4% 0.067mg	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	6.38% 0.51mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	14% 0.33mg	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	7.9% 55.3mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Summer Squash with Salt versus 5 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 5 ounces of Boiled Summer Squash with Salt have 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 5 oz of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.9 times more Vitamin B5 than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per five ounces.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Summer Squash with Salt vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 5 ounces of Boiled Summer Squash with Salt have 1.6 times more Calcium, 2.2 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 2 times more Zinc than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 5 oz of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.3 times more Iron than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Manganese, Potassium, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Summer Squash with Salt have 2.4 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 5 oz of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 1.3 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.