Comparing Nutrients in 5 ounces Boiled Summer Squash, Zucchini, Includes Skin VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.14% 0.024g	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	7.47% 9.7g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.9% 1.6g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	16.6% 0.22mg	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	10.6% 42.5μg	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	3.62% 3.26mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	15.4% 0.14mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	14.8% 0.34mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.47% 128g	3700g per day for Men 19-50 years

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

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2.1 times more Vitamin A and 5.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.7 times more Vitamin B2 and 1.9 times more Vitamin B6 than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.3 times more Zinc than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.9 times more Copper, 1.8 times more Iron, 1.4 times more Manganese and 124.7 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Calcium, Potassium and Water per 5 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 3.2 times more Omega 3 than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 1.9 times more Energy and 2.5 times more Carbohydrate than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.