Comparing Nutrients in 7 ounces Summer Squash VS Boiled Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	7.1% 5.14g	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	2.6% 1.9g	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	% 0.06g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	9.92% 0.13mg	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	14.4% 57.5μg	9.92% 39.7μg	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	37.5% 33.7mg	12% 11mg	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	1.6% 0.24mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	22.7% 0.2mg	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	8.7% 0.69mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	18.4% 0.42mg	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	10.8% 75.4mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.08% 188g	5.03% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 3.5 times more Vitamin B2, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin K per 7 oz.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Summer Squash vs Boiled Summer Squash:

• Raw All Varieties Summer Squash have 1.4 times more Potassium than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.8 times more Calcium, 2 times more Copper, 1.4 times more Magnesium and 1.3 times more Zinc than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Iron, Manganese, Phosphorus and Water per 7 oz.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw All Varieties Summer Squash have 1.3 times more Protein than Boiled and Drained All Varieties Summer Squash.
• While Boiled and Drained All Varieties Summer Squash contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.3 times more Fiber than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Sugars per 7 oz.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.