Comparing Nutrients in 7 ounces Frozen Summer Squash, Zucchini, Includes Skin VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.46% 7.1g	51% 66.5g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	NA	38g per day for Men 19-50 years
Protein	4.1% 2.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	104% 1.36mg	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	4.96% 20μg	56% 224μg	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	11.7% 10.5mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Frozen Summer Squash, Zucchini, Includes Skin	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	148% 1.33mg	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	12.7% 1mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	116% 2.66mg	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	7.94% 55.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.08% 188g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Summer Squash, Zucchini, Includes Skin VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 6.3 times more Vitamin B1, 8.8 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 13.7 times more Vitamin B6, 11.3 times more Vitamin B9 and 2.9 times more Vitamin C than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Summer Squash, Zucchini, Includes Skin vs Dried Beechnuts:

• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin have more Magnesium, more Phosphorus and 14.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 13.4 times more Copper, 4.8 times more Iron, 5.5 times more Manganese, 4.7 times more Potassium, 19 times more Sodium and 1.7 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Zinc
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 33.9 times more Energy, 384.6 times more Fat, 211.8 times more Saturated Fat, 48.6 times more Omega 3, 875.7 times more Omega 6, 9.4 times more Carbohydrate and 5.3 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Summer Squash, Zucchini, Includes Skin VS Dried Beechnuts

What are the health benefits of Frozen Summer Squash, Zucchini, Includes Skin compared to Dried Beechnuts?

Frozen summer squash and zucchini are excellent sources of vitamins, minerals, and antioxidants that support overall health. They are low in calories and high in fiber, which can aid in digestion and weight management. On the other hand, dried beechnuts are high in healthy fats, protein, and fiber, but they are also calorie-dense. While both options offer nutritional benefits, frozen summer squash and zucchini may be a better choice for those looking to maintain a lower calorie intake and incorporate more vegetables into their diet.

Can I lose weight easier by eating more Frozen Summer Squash, Zucchini, Includes Skin or Dried Beechnuts?

Eating more Frozen Summer Squash, Zucchini, Includes Skin can be a great addition to a weight loss plan due to their low calorie and high fiber content. Dried Beechnuts, on the other hand, are calorie-dense and may not be the best choice for weight loss. Focus on incorporating a variety of whole plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, to support your weight loss goals.

Should I eat more Frozen Summer Squash, Zucchini, Includes Skin or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Frozen summer squash and zucchini are good sources of vitamins and minerals, but they are not high in protein. Dried beech nuts, on the other hand, are a good source of plant-based protein and healthy fats. Including a variety of protein-rich foods such as beans, lentils, tofu, tempeh, nuts, and seeds in your diet will help support muscle growth and recovery.

What is the environmental impact of producing Frozen Summer Squash, Zucchini, Includes Skin compared to Dried Beechnuts?

Producing Frozen Summer Squash and Zucchini has a lower environmental impact compared to Dried Beechnuts. Plant-based foods like squash and zucchini generally require less water, land, and resources to produce compared to nuts. Additionally, nuts often have a higher carbon footprint due to the energy-intensive process of drying and processing them. Choosing plant-based foods like squash and zucchini can help reduce your environmental impact.