Comparing Nutrients in 100 calories Boiled Summer Squash, Zucchini, Includes Skin VS Cooked Frozen Carrots

Weight per 100 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 667g
• Cooked Frozen Carrots: 270g

Boiled and Drained Frozen Carrots have 2.5 times more energy per unit of mass than Boiled and Drained Summer Squash, Zucchini, Includes Skin, which is low in comparison to other foods. Boiled Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Summer Squash, Zucchini, Includes Skin or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.8% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	15.2% 11g	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	1.04% 0.76g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 9.3g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	41.5% 373μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.9mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	17.5% 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	46.7% 187μg	7.43% 29.7μg	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	96% 86mg	6.9% 6.2mg	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	5.33% 0.8mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	24.6% 0.22mg	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	31% 2.47mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	19.6% 0.45mg	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	35.2% 247mg	12% 83.8mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	2.42% 1.33μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	17% 635g	6.6% 244g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Summer Squash, Zucchini, Includes Skin or Cooked Frozen Carrots?

Lets compare vitamin content per 100 calories of Boiled Summer Squash, Zucchini, Includes Skin vs Cooked Frozen Carrots:

• 100 calories of Boiled Summer Squash, Zucchini, Includes Skin have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5, 2.3 times more Vitamin B6, 6.3 times more Vitamin B9 and 13.8 times more Vitamin C than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 6.1 times more Vitamin A, 3.4 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Summer Squash, Zucchini, Includes Skin vs Cooked Frozen Carrots:

• 100 calories of Boiled Summer Squash, Zucchini, Includes Skin have 1.3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 4.3 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 3.4 times more Potassium, 2.3 times more Zinc and 2.6 times more Water than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 8 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Frozen Carrots contain similar levels of Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Summer Squash, Zucchini, Includes Skin have 1.3 times more Fat, 5.3 times more Omega 3 and 4.8 times more Protein than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 2 times more Omega 6 and 1.3 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.