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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Zucchini Summer Squash with 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	0.47% 0.45g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.7% 1.96g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.071g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	8.5% 34μg	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	28% 25.4mg	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	5.08% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.35% 0.075mg	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	6.56% 0.52mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	NA	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	7.7% 54mg	NA	700mg per day for Men 19-50 years
Potassium	11% 370mg	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	0.76% 11.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	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: Zucchini Summer Squash with Skin VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Zucchini Summer Squash with Skin have 10.5 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 Zucchini Summer Squash with Skin vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Zucchini Summer Squash with Skin have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Iron, 1.7 times more Potassium and 37.3 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin have 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 7.5 times more Energy, 8.4 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Raw Zucchini Summer Squash with Skin.
• 5 ounces of Zucchini Summer Squash with Skin provide inadequate amounts of Energy