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Comparing Nutrients in 100 grams Frozen Summer Squash, Zucchini, Includes SkinVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Frozen Summer Squash, Zucchini, Includes Skin
23%
6%
71%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.59%17kcal
Energy
20%584kcal
17 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.13%0.13g
Fat
53%51.5g
0.13 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.084%0.027g
Saturated Fat
14%4.46g
0.027 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.2%0.035g
Omega 3
3.75%0.06g
0.035 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.021g
Omega 6
136%23g
0.021 gvs23 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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2.75%3.58g
Carbohydrate
15.4%20g
3.58 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.36%1.7g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs2.62 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
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.42%1.3g
Fiber
22.6%8.6g
1.3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.07%1.16g
Protein
37%20.8g
1.16 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
10 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
123%1.48mg
Thiamine
0.048 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.23%0.042mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.042 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.7%0.43mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.43 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.94%0.3mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.3 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.85%0.05mg
Vitamin B6
103%1.35mg
Pyridoxine
0.05 mgvs1.35 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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2.5%10μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
10 μgvs227 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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5.9%5.3mg
Vitamin C
1.56%1.4mg
Ascorbic acid
5.3 mgvs1.4 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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0.8%0.12mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.12 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.5%4.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.8%18mg
Calcium
7.8%78mg
18 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.56%0.05mg
Copper
200%1.8mg
0.05 mgvs1.8 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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6.38%0.51mg
Iron
65.6%5.25mg
0.51 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.1%13mg
Magnesium
77.4%325mg
13 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.6%0.24mg
Manganese
84.8%1.95mg
0.24 mgvs1.95 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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4%28mg
Phosphorus
94%660mg
28 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.4%218mg
Potassium
19%645mg
218 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.36%0.2μg
Selenium
96%53μg
0.2 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.6%9mg
2 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.9%0.21mg
Zinc
45.5%5mg
0.21 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.56%95g
Water
0.13%4.73g
95 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seeds:
Comparing minerals per 100 grams for Frozen Summer Squash, Zucchini, Includes Skin vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: