Comparing Nutrients in 5 ounces Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Acorn Winter Squash	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.13% 0.023g	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	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	4.85% 1.84g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	16.8% 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	2.83% 11.3μg	6.02% 24μg	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	5.83% 5.24mg	17.3% 15.6mg	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

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	10.2% 0.092mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	10.3% 0.24mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.36% 124g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 4 times more Vitamin B2 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 2 times more Vitamin A, 3.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 3 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Acorn Winter Squash:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.4 times more Manganese and 1.5 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.9 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Acorn Winter Squash have similar amounts of Water per 5 oz.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Acorn Winter Squash have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3 times more Omega 3 and 1.4 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 2.4 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Acorn Winter Squash have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.