Comparing Nutrients in 7 ounces Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	4.1% 5.34g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	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	5.22% 2g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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% 55.6μg	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	28.4% 25.6mg	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	6.95% 8.33μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	11.5% 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	9.18% 0.73mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	10.5% 73.4mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	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	31.6% 474mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Summer Squash with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 5.1 times more Vitamin A, 2.1 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.4 times more Potassium than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.5 times more Calcium, 2 times more Copper and 1.3 times more Magnesium than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt contain similar levels of Iron, Manganese, Phosphorus, Sodium, Zinc and Water per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Protein than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.4 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.