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Comparing Nutrients in 5 ounces Frozen Summer Squash, Zucchini, Includes SkinVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Frozen Summer Squash, Zucchini, Includes Skin
23%
6%
71%
Roasted Sunflower Seeds
12%
72%
16%
5 oz ▼

Macro Nutrients

0.83%24kcal
Energy
28.4%825kcal
24 kcalvs825 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.19%0.18g
Fat
72.8%70.6g
0.18 gvs70.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.038g
Saturated Fat
23%7.4g
0.038 gvs7.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.1%0.05g
Omega 3
6.1%0.098g
0.05 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.18%0.03g
Omega 6
273%46.5g
0.03 gvs46.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.9%5.07g
Carbohydrate
26.2%34g
5.07 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.34%2.42g
Sugars
5.34%3.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.42 gvs3.87 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.85%1.84g
Fiber
41.4%15.7g
1.84 gvs15.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.94%1.64g
Protein
49%27.4g
1.64 gvs27.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1.57%14μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
14 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.67%0.068mg
Vitamin B1
12.5%0.15mg
Thiamine
0.068 mgvs0.15 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.58%0.06mg
Vitamin B2
27%0.35mg
Riboflavin
0.06 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.84%0.61mg
Vitamin B3
62.4%10mg
Niacin, nicotinic acid, niacinamide
0.61 mgvs10 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.4%0.42mg
Vitamin B5
200%9.98mg
Pantothenic acid
0.42 mgvs9.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.45%0.071mg
Vitamin B6
87.7%1.14mg
Pyridoxine
0.071 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.54%14μg
Vitamin B9
84%336μg
Folates and Folic Acid
14 μgvs336 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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8.35%7.5mg
Vitamin C
2.2%2mg
Ascorbic acid
7.5 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.13%0.17mg
Vitamin E
247%37mg
Tocopherols and Tocotrienols
0.17 mgvs37 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.96%5.95μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
5.95 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.55%25.5mg
Calcium
9.92%99mg
25.5 mgvs99 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.87%0.071mg
Copper
288%2.6mg
0.071 mgvs2.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.04%0.72mg
Iron
67.3%5.4mg
0.72 mgvs5.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.4%18.4mg
Magnesium
43.5%183mg
18.4 mgvs183 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15%0.35mg
Manganese
130%3mg
0.35 mgvs3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.67%39.7mg
Phosphorus
234%1637mg
39.7 mgvs1637 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.1%309mg
Potassium
35.4%1205mg
309 mgvs1205 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.52%0.28μg
Selenium
204%112μg
0.28 μgvs112 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.19%2.83mg
Sodium
0.28%4.25mg
2.83 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.7%0.3mg
Zinc
68%7.5mg
0.3 mgvs7.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.63%134g
Water
0.046%1.7g
134 gvs1.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Frozen Summer Squash, Zucchini, Includes Skin vs Roasted Sunflower Seeds:
Comparing minerals per 5 ounces for Frozen Summer Squash, Zucchini, Includes Skin vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 5 ounces:



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