Comparing Nutrients in 7 ounces Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.43% 7.06g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	4.63% 3.35g	NA	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	2% 18μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	18% 0.23mg	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	5.46% 22μg	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	14.3% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	11.5% 0.1mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	12.6% 0.29mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	15.4% 522mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Mashed Acorn Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin versus 7 oz of Mashed Acorn Winter Squash 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 vs Mashed Acorn Winter Squash:

• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 5 times more Vitamin B2 than Mashed Acorn Winter Squash.
• While 7 oz of Boiled and Mashed Acorn Winter Squash contain 4.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Mashed Acorn Winter Squash provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A
• 7 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Mashed Acorn Winter Squash:

• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.6 times more Manganese than Mashed Acorn Winter Squash.
• While 7 oz of Boiled and Mashed Acorn Winter Squash contain 1.5 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin and Mashed Acorn Winter Squash contain similar levels of Copper, Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin have 1.5 times more Omega 3 and 1.7 times more Protein than Mashed Acorn Winter Squash.
• While 7 oz of Boiled and Mashed Acorn Winter Squash contain 2.5 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• 7 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.