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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.83% 24kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.05g	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	1.35% 0.98g	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	4.85% 1.84g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	NA	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	2.83% 11.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.83% 5.24mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	NA	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	8.5% 0.68mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	NA	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	5.06% 35.4mg	NA	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	NA	11mg per day for Men 19-50 years
Water	3.63% 134g	2.6% 97g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium and 149 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 2.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 7.5 times more Energy, 7.3 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy