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Comparing Nutrients in 7 ounces Frozen Summer Squash, Zucchini, Includes SkinVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Frozen Summer Squash, Zucchini, Includes Skin
23%
6%
71%
Roasted Sunflower Seeds
12%
72%
16%
7 oz ▼

Macro Nutrients

1.16%33.7kcal
Energy
40%1155kcal
33.7 kcalvs1155 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.27%0.26g
Fat
102%99g
0.26 gvs99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.17%0.054g
Saturated Fat
32.4%10.4g
0.054 gvs10.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.34%0.069g
Omega 3
8.56%0.14g
0.069 gvs0.14 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.25%0.042g
Omega 6
383%65g
0.042 gvs65 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.46%7.1g
Carbohydrate
36.7%47.8g
7.1 gvs47.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.7%3.4g
Sugars
7.47%5.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.4 gvs5.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.8%2.58g
Fiber
58%22g
2.58 gvs22 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
4.1%2.3g
Protein
68.5%38.4g
2.3 gvs38.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

2.2%20μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
20 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.94%0.095mg
Vitamin B1
17.5%0.21mg
Thiamine
0.095 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.4%0.083mg
Vitamin B2
37.6%0.49mg
Riboflavin
0.083 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.37%0.86mg
Vitamin B3
87.3%14mg
Niacin, nicotinic acid, niacinamide
0.86 mgvs14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.8%0.59mg
Vitamin B5
279%14mg
Pantothenic acid
0.59 mgvs14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.63%0.099mg
Vitamin B6
123%1.6mg
Pyridoxine
0.099 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg
Vitamin B9
118%470μg
Folates and Folic Acid
20 μgvs470 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11.7%10.5mg
Vitamin C
3.1%2.78mg
Ascorbic acid
10.5 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.6%0.24mg
Vitamin E
345%51.8mg
Tocopherols and Tocotrienols
0.24 mgvs51.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.95%8.33μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
8.33 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.57%35.7mg
Calcium
14%139mg
35.7 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.099mg
Copper
404%3.63mg
0.099 mgvs3.63 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.7%1mg
Iron
94%7.54mg
1 mgvs7.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.14%25.8mg
Magnesium
61%256mg
25.8 mgvs256 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
182%4.2mg
0.48 mgvs4.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.94%55.6mg
Phosphorus
327%2292mg
55.6 mgvs2292 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.7%433mg
Potassium
49.6%1687mg
433 mgvs1687 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.72%0.4μg
Selenium
286%157μg
0.4 μgvs157 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg
Sodium
0.4%5.95mg
3.97 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.8%0.42mg
Zinc
95%10.5mg
0.42 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.08%188g
Water
0.064%2.4g
188 gvs2.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin vs Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Frozen Summer Squash, Zucchini, Includes Skin vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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