Comparing Nutrients in 7 ounces Zucchini Summer Squash with Skin VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	40% 52g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	1.9% 1.37g	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	3.78% 2.74g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	NA	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	12% 47.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.5% 35.5mg	3.75% 3.37mg	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	7.1% 8.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	NA	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	NA	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	10.8% 75.4mg	NA	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	NA	11mg per day for Men 19-50 years
Water	5.1% 188g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Zucchini Summer Squash with Skin VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Zucchini Summer Squash with Skin vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Zucchini Summer Squash with Skin have 10.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Zucchini Summer Squash with Skin vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Zucchini Summer Squash with Skin have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Iron, 1.7 times more Potassium and 37.3 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Zucchini Summer Squash with Skin have 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 7.5 times more Energy, 8.4 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Raw Zucchini Summer Squash with Skin.
• 7 ounces of Zucchini Summer Squash with Skin provide inadequate amounts of Energy