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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	2.93% 3.8g	3.9% 5.07g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	3.34% 2.42g	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	3.73% 1.4g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	2.94% 1.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes 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	4.13% 0.05mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	5.45% 0.071mg	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	9.92% 39.7μg	3.54% 14μg	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	20.3% 18.3mg	8.35% 7.5mg	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	4.96% 5.95μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	7.87% 0.071mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	15% 0.35mg	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	7.5% 52.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	9.1% 309mg	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	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.63% 134g	3700g per day for Men 19-50 years

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 5.6 times more Vitamin A, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.4 times more Vitamin B1 and 1.8 times more Vitamin B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 5 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.6 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 Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Calcium, Copper and Water per 5 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.7 times more Omega 3 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• While Frozen Summer Squash, Zucchini, Includes Skin, Unprepared contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have similar amounts of Sugars and Protein per 5 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.