Comparing Nutrients in 7 ounces Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Cooked Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.87g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	4.63% 3.35g	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	7.3% 2.78g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	6.87% 0.089mg	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	4.96% 20μg	3.97% 16μg	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	5.95% 5.36mg	8.16% 7.34mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	10.4% 0.093mg	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	17.6% 1.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	20% 0.46mg	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	5.95% 41.7mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11.3% 385mg	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	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.15% 191g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Cooked Frozen Summer Squash, Zucchini, Includes Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid versus 7 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.3 times more Vitamin B9 than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.6 times more Vitamin B1, 1.5 times more Vitamin B2, 5.5 times more Vitamin B5, 1.4 times more Vitamin C and 1.5 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Cooked Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Cooked Frozen Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.7 times more Copper, 1.5 times more Iron and 1.5 times more Zinc than Cooked Frozen Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 2.4 times more Manganese and 2 times more Potassium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Cooked Frozen Summer Squash, Zucchini, Includes Skin contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Zinc
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin contain 1.8 times more Omega 3, 1.4 times more Sugars and 1.9 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Cooked Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid provide inadequate amounts of Omega 3 and Protein
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6 in seven ounces.