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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Baked Butternut 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	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.12% 0.02g	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% 15g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	3.85% 2.8g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.28% 1.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	13.5% 0.18mg	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	6.73% 27μg	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	23.8% 21.4mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.8% 58mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	10.6% 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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	12% 403mg	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	0.38% 5.67mg	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

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Baked Butternut Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 5 oz of Baked Butternut Winter Squash 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 Baked Butternut Winter Squash:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 2.4 times more Vitamin B2 and 4.2 times more Vitamin K than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 62 times more Vitamin A, 1.8 times more Vitamin B1, 2.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9, 4.1 times more Vitamin C and 10.8 times more Vitamin E than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.3 times more Manganese than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 2.4 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium and 1.5 times more Potassium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Baked Butternut Winter Squash contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.4 times more Omega 3 and 1.3 times more Protein than Baked Butternut Winter Squash.
• While 5 oz of Baked Butternut Winter Squash contain 2.9 times more Carbohydrate and 2.5 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Baked Butternut Winter Squash offer comparable quantities of Sugars per five ounces.
• 5 ounces of Baked Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Baked Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.