Comparing Nutrients in 100 calories Summer SquashVS Boiled Summer Squash

Weight per 100 calories

Summer Squash

625g

Boiled Summer Squash

500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Summer Squash or Boiled Summer Squash?

Macros Ratio

Protein Fat Carbs

Summer Squash

24%

68%

Boiled Summer Squash

15%

12%

73%

100 kcal ▼

Macro Nutrients

Summer Squashvs Boiled Summer Squash

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.16%1.13g

Fat

1.6%1.55g

1.13 gvs1.55 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.86%0.28g

Saturated Fat

1%0.32g

0.28 gvs0.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

22%0.35g

Omega 3

25.6%0.41g

0.35 gvs0.41 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

1.2%0.21g

Omega 6

1.44%0.25g

0.21 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

16%21g

Carbohydrate

16.6%21.6g

21 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

19%13.8g

Sugars

18%13g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13.8 gvs13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

8.2%5.94g

Fructose

≤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]

5.94 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%4.7g

Glucose

4.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.19g

Sucrose

0.19 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

18%6.88g

Fiber

18.4%7g

6.88 gvs7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

13.5%7.56g

Protein

8.13%4.55g

7.56 gvs4.55 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Summer Squashvs Boiled Summer Squash

6.94%62.5μg

Vitamin A

6.1%55μg

RAE, retinol activity equivalents

62.5 μgvs55 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

25%0.3mg

Vitamin B1

18.3%0.22mg

Thiamine

0.3 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

68.3%0.89mg

Vitamin B2

15.8%0.21mg

Riboflavin

0.89 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

19%3.04mg

Vitamin B3

16%2.57mg

Niacin, nicotinic acid, niacinamide

3.04 mgvs2.57 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.4%0.97mg

Vitamin B5

13.7%0.69mg

Pantothenic acid

0.97 mgvs0.69 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

105%1.36mg

Vitamin B6

25%0.33mg

Pyridoxine

1.36 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

45.3%181μg

Vitamin B9

25%100μg

Folates and Folic Acid

181 μgvs100 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

118%106mg

Vitamin C

30.6%27.5mg

Ascorbic acid

106 mgvs27.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

5%0.75mg

Vitamin E

4.67%0.7mg

Tocopherols and Tocotrienols

0.75 mgvs0.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

15.6%18.8μg

Vitamin K

14.6%17.5μg

Phytomenadione or phylloquinone

18.8 μgvs17.5 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Summer Squashvs Boiled Summer Squash

9.38%94mg

Calcium

13.5%135mg

94 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

35.4%0.32mg

Copper

57.2%0.52mg

0.32 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

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 .

Find Vegetables rich in Fluoride

27.3%2.2mg

Iron

22.5%1.8mg

2.2 mgvs1.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

25.3%106mg

Magnesium

28.6%120mg

106 mgvs120 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

47.6%1.1mg

Manganese

46.3%1.07mg

1.1 mgvs1.07 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

34%238mg

Phosphorus

28%195mg

238 mgvs195 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

48%1638mg

Potassium

28.2%960mg

1638 mgvs960 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

2.27%1.25μg

Selenium

1.8%1μg

1.25 μgvs1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

0.83%12.5mg

Sodium

0.33%5mg

12.5 mgvs5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

16.5%1.8mg

Zinc

17.7%1.95mg

1.8 mgvs1.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

16%592g

Water

12.7%469g

592 gvs469 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Summer Squash vs Boiled Summer Squash:

Raw All Varieties Summer Squash have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B5, 4.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled and Drained All Varieties Summer Squash.
Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K per 100 kcal.
Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Summer Squash vs Boiled Summer Squash:

Raw All Varieties Summer Squash have 1.2 times more Iron, 1.2 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Boiled and Drained All Varieties Summer Squash.
While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Calcium and 1.6 times more Copper than Raw All Varieties Summer Squash.
Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Magnesium, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw All Varieties Summer Squash have 1.7 times more Protein than Boiled and Drained All Varieties Summer Squash.
While Boiled and Drained All Varieties Summer Squash contain 1.4 times more Fat than Raw All Varieties Summer Squash.
Both Raw All Varieties Summer Squash and Boiled and Drained All Varieties Summer Squash have similar amounts of Energy, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Sugars and Fiber per 100 kcal.
Both Raw All Varieties Summer Squash as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Summer SquashVS Winter SquashBoiled Summer SquashVS Winter Squash

Compare Foods

Comparing Nutrients in 100 calories Summer SquashVS Boiled Summer Squash

Weight per 100 calories

Which food has more nutrients per 100 calories - Summer Squash or Boiled Summer Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: