Comparing Nutrients in 5 ounces Boiled Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	4.9% 3.54g	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	2.56% 1.86g	2.7% 1.96g	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	% 1.3g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0.071g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.08% 0.061mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	17.8% 0.23mg	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	8.15% 32.6μg	8.5% 34μg	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	18.3% 16.4mg	28% 25.4mg	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	1.13% 0.17mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	8.35% 0.075mg	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	6.56% 0.52mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	11% 0.25mg	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	5.87% 41mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	11% 370mg	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	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Crookneck And Straightneck Summer Squash versus 5 oz of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 5 ounces of Boiled Crookneck And Straightneck Summer Squash have 5.6 times more Vitamin A and 1.6 times more Vitamin B5 than Zucchini Summer Squash with Skin.
• While 5 oz of Raw Zucchini Summer Squash with Skin contain 3.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• 5 ounces of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 5 ounces of Boiled Crookneck And Straightneck Summer Squash have 1.4 times more Calcium and 1.2 times more Copper than Zucchini Summer Squash with Skin.
• While 5 oz of Raw Zucchini Summer Squash with Skin contain 1.3 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Iron, Magnesium, Manganese and Water per five ounces.
• 5 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Crookneck And Straightneck Summer Squash have 1.3 times more Omega 3 and 1.2 times more Carbohydrate than Zucchini Summer Squash with Skin.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in five ounces.