Comparing Nutrients in 7 ounces Boiled Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.52g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	6.84% 4.96g	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	3.6% 2.6g	3.78% 2.74g	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	% 1.8g	% 2.12g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 0.099g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	25% 0.32mg	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	11.4% 45.6μg	12% 47.6μg	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	25.6% 23mg	39.5% 35.5mg	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	7.28% 8.73μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	11.7% 0.11mg	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	9.18% 0.73mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	15.3% 0.35mg	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	8.22% 57.5mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	15.2% 518mg	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	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Crookneck And Straightneck Summer Squash VS Zucchini Summer Squash with Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Crookneck And Straightneck Summer Squash versus 7 oz of Zucchini Summer Squash with Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have 5.6 times more Vitamin A and 1.6 times more Vitamin B5 than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 3.8 times more Vitamin B2, 2.1 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2
• 7 ounces of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have 1.4 times more Calcium and 1.2 times more Copper than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.3 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Iron, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Crookneck And Straightneck Summer Squash have 1.3 times more Omega 3 and 1.2 times more Carbohydrate than Zucchini Summer Squash with Skin.
• Both Boiled Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in seven ounces.