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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Zucchini Summer Squash with Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.68% 0.12g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	4.7% 3.4g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	12.2% 0.16mg	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	14% 55.6μg	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	39.5% 35.5mg	28.4% 25.6mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	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	9.18% 0.73mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	15% 0.34mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	15.4% 524mg	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	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Zucchini Summer Squash with Skin vs Boiled Summer Squash, Zucchini, Includes Skin:

• Raw Zucchini Summer Squash with Skin has 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 5.6 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 7 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of minerals per 7 oz
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Zucchini Summer Squash with Skin has 1.5 times more Sugars than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• While Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 1.5 times more Omega 3 than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Summer Squash, Zucchini, Includes Skin have similar amounts of Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.