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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Boiled Summer Squash with Salt	15%	12%	73%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Energy	0.96% 27.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	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	4.53% 5.9g	6.58% 8.55g	130g per day for Men 19-50 years
Sugars	4.63% 3.35g	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	6.8% 2.58g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	3.97% 16μg	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	8.16% 7.34mg	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

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Boiled Summer Squash with Salt	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	12% 0.95mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	7.1% 49.6mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	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	31.5% 472mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5.03% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen 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 Cooked Frozen 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 Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Summer Squash with Salt:

• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.9 times more Vitamin B5 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 B3, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin K per seven ounces.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Boiled and Drained All Varieties Summer Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 1.3 times more Iron than Boiled Summer Squash with Salt.
• While 7 oz of Boiled and Drained All Varieties Summer Squash with Salt contain 1.6 times more Calcium, 2.2 times more Copper, 1.8 times more Magnesium, 1.6 times more Phosphorus and 2 times more Zinc than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt contain similar levels of Manganese, Potassium, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained 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 Cooked Frozen 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 2.4 times more Omega 3, 1.5 times more Carbohydrate and 1.5 times more Sugars than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Boiled Summer Squash with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained 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.