Comparing Nutrients in 100 grams Cooked Frozen Summer Squash, Zucchini, Includes Skin VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	0.59% 17kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.74% 3.56g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	3.42% 1.3g	NA	38g per day for Men 19-50 years
Protein	2.05% 1.15g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	1% 9μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	11.7% 0.15mg	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	2% 8μg	7.5% 30μg	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	4.1% 3.7mg	2.56% 2.3mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	11% 0.098mg	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	6% 0.48mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	10.4% 0.24mg	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	3.57% 25mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.6 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While Canned Summer Squash, Zucchini, Italian Style contains 3 times more Vitamin A, 1.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Frozen Summer Squash, Zucchini, Includes Skin vs Canned Summer Squash, Zucchini, Italian Style:

• Canned Summer Squash, Zucchini, Italian Style contains 2.1 times more Copper, 1.4 times more Iron, 1.4 times more Potassium, 187 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Water per 100 g.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Summer Squash, Zucchini, Italian Style contains 1.7 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Canned Summer Squash, Zucchini, Italian Style have similar amounts of Omega 3 and Protein per 100 g.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.