Comparing Nutrients in 300 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin with SaltVS Oranges

Weight per 300 calories

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

2143g

Oranges

638g

Raw Oranges have 3.4 times more energy per unit of mass than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt, which is low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

26%

67%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Saltvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.87%2.8g

Fat

0.79%0.77g

2.8 gvs0.77 g

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

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1.8%0.58g

Saturated Fat

0.3%0.096g

0.58 gvs0.096 g

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

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45.5%0.73g

Omega 3

2.8%0.045g

0.73 gvs0.045 g

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

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2.65%0.45g

Omega 6

0.68%0.11g

0.45 gvs0.11 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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49%63.6g

Carbohydrate

57.7%75g

63.6 gvs75 g

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

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50%36.2g

Sugars

82.3%59.7g

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

36.2 gvs59.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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73.3%28g

Fiber

40.3%15.3g

28 gvs15.3 g

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

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44%24.6g

Protein

10.7%6g

24.6 gvs6 g

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

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Vitamins

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Saltvs Oranges

21.4%193μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

193 μgvs70.2 μg

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

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73.2%0.88mg

Vitamin B1

46.3%0.56mg

Thiamine

0.88 mgvs0.56 mg

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

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66%0.86mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.86 mgvs0.26 mg

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

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51.7%8.27mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

8.27 mgvs1.8 mg

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

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114%5.68mg

Vitamin B5

32%1.6mg

Pantothenic acid

5.68 mgvs1.6 mg

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

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74%0.96mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.96 mgvs0.38 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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43%171μg

Vitamin B9

48%191μg

Folates and Folic Acid

171 μgvs191 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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88%79.3mg

Vitamin C

377%340mg

Ascorbic acid

79.3 mgvs340 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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17%2.57mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

2.57 mgvs1.15 mg

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

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75%90μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

90 μgvs0 μg

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

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Minerals

Cooked Frozen Summer Squash, Zucchini, Includes Skin with Saltvs Oranges

36.4%364mg

Calcium

25.5%255mg

364 mgvs255 mg

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

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112%1mg

Copper

32%0.29mg

1 mgvs0.29 mg

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

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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 .

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129%10.3mg

Iron

7.98%0.64mg

10.3 mgvs0.64 mg

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

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66.3%279mg

Magnesium

15%64mg

279 mgvs64 mg

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

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214%4.93mg

Manganese

6.94%0.16mg

4.93 mgvs0.16 mg

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

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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 .

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76.5%536mg

Phosphorus

12.8%89.4mg

536 mgvs89.4 mg

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

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122%4157mg

Potassium

34%1155mg

4157 mgvs1155 mg

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

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7.8%4.3μg

Selenium

5.8%3.2μg

4.3 μgvs3.2 μg

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

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340%5100mg

Sodium

0%0mg

5100 mgvs0 mg

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

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39%4.3mg

Zinc

4.06%0.45mg

4.3 mgvs0.45 mg

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

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55%2030g

Water

15%554g

2030 gvs554 g

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

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Lets compare vitamin content per 300 calories of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Oranges:

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 2.7 times more Vitamin A, 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.6 times more Vitamin B3, 3.6 times more Vitamin B5, 2.5 times more Vitamin B6, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 4.3 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Raw Oranges have similar amounts of Vitamin B9 per 300 kcal.
Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Oranges:

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 1.4 times more Calcium, 3.5 times more Copper, 16.1 times more Iron, 4.4 times more Magnesium, 30.9 times more Manganese, 6 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Selenium, more Sodium, 9.6 times more Zinc and 3.7 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have 16.3 times more Omega 3, 1.8 times more Fiber and 4.1 times more Protein than Raw Oranges.
While Raw Oranges contain 1.6 times more Sugars than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Frozen Summer Squash, Zucchini, Includes Skin with SaltVS Baked All Varieties Winter Squash with SaltOrangesVS Baked All Varieties Winter Squash with SaltCooked Frozen Summer Squash, Zucchini, Includes Skin with SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cooked Frozen Summer Squash, Zucchini, Includes Skin with SaltVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: