Comparing Nutrients in 100 calories Boiled Broccoli VS Cooked Frozen Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Boiled Broccoli: 286g
• Cooked Frozen Crookneck And Straightneck Summer Squash: 400g

Boiled Broccoli has 1.4 times more energy per 100g than Cooked Frozen Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Frozen Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Cooked Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	17% 22g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	13% 9.3g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	9.14% 5.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	30.5% 0.4mg	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	77% 309μg	13% 52μg	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	206% 185mg	30.2% 27mg	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	27.6% 4.14mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	11.4% 114mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	45.7% 1.05mg	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	27.3% 191mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	6.9% 255g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Broccoli has 5.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B5, 1.4 times more Vitamin B6, 5.9 times more Vitamin B9, 6.8 times more Vitamin C, 6.9 times more Vitamin E and 18.7 times more Vitamin K than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3 per 100 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• Boiled and Drained Broccoli has 1.4 times more Calcium, 3.8 times more Selenium and 4.9 times more Sodium than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.7 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese and 1.4 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Iron, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 1.5 times more Fat, 1.7 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Boiled and Drained Frozen Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 2.3 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.