Comparing Nutrients in 100 grams 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	0.59% 17kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	2.07% 2.7g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	2.36% 1.7g	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	1.9% 1.38g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.05g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	2.63% 1g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	2.04% 1.14g	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	1.1% 10μg	6.22% 56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.23% 0.094mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.08% 0.2mg	5.76% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	6.15% 0.08mg	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	6% 24μg	7% 28μg	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	20% 18mg	14.3% 13mg	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	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	3.5% 4.2μg	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	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	5.78% 0.052mg	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	4.63% 0.37mg	4.63% 0.37mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	7.52% 0.17mg	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	5.43% 38mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	7.68% 261mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g
• 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 100 g.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• 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 100 g.