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

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.9% 5.07g	3.9% 5.05g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	3.3% 2.4g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	3.4% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	4.9% 0.064mg	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	3.54% 14μg	2.83% 11.3μg	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	8.35% 7.5mg	5.83% 5.24mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	7.4% 0.067mg	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	9.04% 0.72mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	14% 0.33mg	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	5.67% 39.7mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.63% 134g	3700g per day for Men 19-50 years

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

• Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 5 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of minerals per 5 oz
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of macro-nutrients per 5 oz
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have similar amounts of Omega 3, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.