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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Cooked Frozen Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	8.46% 11g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	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	NA	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	NA	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	6.45% 25.8μg	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	15% 13.5mg	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	2% 0.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Crookneck And Straightneck Summer Squash	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	13% 1.03mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	11.6% 81.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	15.2% 518mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5.1% 188g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Frozen 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 Cooked Frozen Crookneck And Straightneck Summer Squash vs Zucchini Summer Squash with Skin:

• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash have 1.3 times more Vitamin K than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.6 times more Vitamin C than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled and Drained Frozen Crookneck And Straightneck Summer Squash as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cooked Frozen Crookneck And Straightneck Summer Squash have 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium and 1.5 times more Manganese than Zucchini Summer Squash with Skin.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin contain similar levels of Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen 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 Cooked Frozen Crookneck And Straightneck Summer Squash have 1.8 times more Carbohydrate and 1.4 times more Fiber than Zucchini Summer Squash with Skin.
• Both Cooked Frozen Crookneck And Straightneck Summer Squash and Zucchini Summer Squash with Skin offer comparable quantities of Omega 3, Sugars and Protein per seven ounces.
• Both Boiled and Drained Frozen 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.