Nutrition Comparison Tool
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      Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
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      Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
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      Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 2% DV 38 calories
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 2% DV 38 calories
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 2% DV 38 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0.29g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0.29g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0.29g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 3% DV 7.9g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 3% DV 7.9g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 3% DV 7.9g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 5% DV 2.6g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 5% DV 2.6g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 5% DV 2.6g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0.06g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0.06g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 0% DV 0.06g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 10% DV 2.9g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 10% DV 2.9g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 10% DV 2.9g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 8% DV 3.8g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 8% DV 3.8g
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 8% DV 3.8g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 6% DV 1.1mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 6% DV 1.1mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 6% DV 1.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 3% DV 37.9mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 3% DV 37.9mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 3% DV 37.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 9% DV 432.6mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 9% DV 432.6mg
      • Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt 1 cup (x1) 9% DV 432.6mg
      Comparison Table

      Table Legend

      1. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
      2. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
      3. Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 223 223 223
      Calories
      (%DV)      		 38
      (2%)      		 38
      (2%)      		 38
      (2%)
      Fat (g)
      (%DV)      		 0.29
      (0%)      		 0.29
      (0%)      		 0.29
      (0%)
      Protein (g)
      (%DV)      		 2.6
      (5%)      		 2.6
      (5%)      		 2.6
      (5%)
      Carbohydrate (g)
      (%DV)      		 7.9
      (3%)      		 7.9
      (3%)      		 7.9
      (3%)
      Sugars (g)
      (%DV)      		 3.8
      (8%)      		 3.8
      (8%)      		 3.8
      (8%)
      Fiber (g)
      (%DV)      		 2.9
      (10%)      		 2.9
      (10%)      		 2.9
      (10%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.06
      (0%)      		 0.06
      (0%)      		 0.06
      (0%)
      Net-Carbs (g) 5
      		5
      		5
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 223 223 223
      Calcium (mg)
      (%DV)      		 37.9
      (3%)      		 37.9
      (3%)      		 37.9
      (3%)
      Iron, Fe (mg)
      (%DV)      		 1.1
      (6%)      		 1.1
      (6%)      		 1.1
      (6%)
      Potassium, K (mg)
      (%DV)      		 432.6
      (9%)      		 432.6
      (9%)      		 432.6
      (9%)
      Magnesium (mg)
      (%DV)      		 29
      (7%)      		 29
      (7%)      		 29
      (7%)
      Phosphorus, P (mg)
      (%DV)      		 55.8
      (4%)      		 55.8
      (4%)      		 55.8
      (4%)
      Sodium (mg)
      (%DV)      		 4.5
      (0%)      		 4.5
      (0%)      		 4.5
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.45
      (4%)      		 0.45
      (4%)      		 0.45
      (4%)
      Copper, Cu (mg)
      (%DV)      		 0.1
      (12%)      		 0.1
      (12%)      		 0.1
      (12%)
      Manganese (mg)
      (%DV)      		 0.51
      (22%)      		 0.51
      (22%)      		 0.51
      (22%)
      Selenium, Se (mcg)
      (%DV)      		 0.45
      (1%)      		 0.45
      (1%)      		 0.45
      (1%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 223 223 223
      Vitamin A, RAE (mcg)
      (%DV)      		 20.1
      (2%)      		 20.1
      (2%)      		 20.1
      (2%)
      Vitamin C (mg)
      (%DV)      		 8.3
      (9%)      		 8.3
      (9%)      		 8.3
      (9%)
      Thiamin (B1) (mg)
      (%DV)      		 0.09
      (8%)      		 0.09
      (8%)      		 0.09
      (8%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.09
      (7%)      		 0.09
      (7%)      		 0.09
      (7%)
      Niacin (B3) (mg)
      (%DV)      		 0.86
      (5%)      		 0.86
      (5%)      		 0.86
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.59
      (12%)      		 0.59
      (12%)      		 0.59
      (12%)
      Vitamin B6 (mg)
      (%DV)      		 0.1
      (6%)      		 0.1
      (6%)      		 0.1
      (6%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 17.8
      (4%)      		 17.8
      (4%)      		 17.8
      (4%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 17.8
      (4%)      		 17.8
      (4%)      		 17.8
      (4%)
      Folate DFE (mcg)
      (%)      		 17.8
      (4%)      		 17.8
      (4%)      		 17.8
      (4%)
      Choline (mg)
      (%DV)      		 21
      (4%)      		 21
      (4%)      		 21
      (4%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 236.4
      (2%)      		 236.4
      (2%)      		 236.4
      (2%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 394.7 394.7 394.7
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 4185.7
      		4185.7
      		4185.7
      Vitamin E (mg)
      (%DV)      		 0.27
      (2%)      		 0.27
      (2%)      		 0.27
      (2%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 9.4
      (8%)      		 9.4
      (8%)      		 9.4
      (8%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 223 223 223
      Water (g) 211.3
      		211.3
      		211.3
      Ash (g) 0.94
      		0.94
      		0.94
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -7.06
      		-7.06
      		-7.06
        Carbohydrates
      Food # 1 2 3
      Weight (g) 223 223 223
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 223 223 223
      Monounsaturated Fats (g) 0.022
      		0.022
      		0.022
      Polyunsaturated Fats (g) 0.123
      		0.123
      		0.123
      Omega 3s (g)
      (%AI)      		 0.076
      (5%)      		 0.076
      (5%)      		 0.076
      (5%)
      Omega 6s (g)
      (%AI)      		 0.047
      (0%)      		 0.047
      (0%)      		 0.047
      (0%)
      Omega 3 to Omega 6 Ratio 1.62
      		1.62
      		1.62
      Omega 6 to Omega 3 Ratio 0.62
      		0.62
      		0.62
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 0.002
      		0.002
      		0.002
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0
      		0
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.054
      		0.054
      		0.054
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.007
      		0.007
      		0.007
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.002
      		0.002
      		0.002
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.02
      		0.02
      		0.02
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		0
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.047
      		0.047
      		0.047
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.076
      		0.076
      		0.076
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 223 223 223
      Essential  
      Histidine (mg)
      (%RDI)      		 56
      (8%)      		 56
      (8%)      		 56
      (8%)
      Isoleucine (mg)
      (%RDI)      		 91
      (7%)      		 91
      (7%)      		 91
      (7%)
      Leucine (mg)
      (%RDI)      		 149
      (5%)      		 149
      (5%)      		 149
      (5%)
      Lysine (mg)
      (%RDI)      		 143
      (7%)      		 143
      (7%)      		 143
      (7%)
      Methionine (mg)
      (%RDI)      		 36
      (5%)      		 36
      (5%)      		 36
      (5%)
      Phenylalanine (mg)
      (%RDI)      		 89
      (10%)      		 89
      (10%)      		 89
      (10%)
      Threonine (mg)
      (%RDI)      		 62
      (6%)      		 62
      (6%)      		 62
      (6%)
      Tryptophan (mg)
      (%RDI)      		 22
      (8%)      		 22
      (8%)      		 22
      (8%)
      Valine (mg)
      (%RDI)      		 116
      (6%)      		 116
      (6%)      		 116
      (6%)
      Conditional  
      Arginine (mg) 107
      		107
      		107
      Cystine (mg)
      (%RDI)      		 27
      (9%)      		 27
      (9%)      		 27
      (9%)
      Glycine (mg) 96
      		96
      		96
      Proline (mg) 80
      		80
      		80
      Tyrosine (mg)
      (%RDI)      		 69
      (8%)      		 69
      (8%)      		 69
      (8%)
      Non-Essential  
      Alanine (mg) 134
      		134
      		134
      Aspartic acid (mg) 312
      		312
      		312
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 274
      		274
      		274
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 105
      		105
      		105
      Data Source
      Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.