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

Weight per 100 calories

• Broccoli: 294g
• Boiled Crookneck And Straightneck Summer Squash: 526g

Broccoli has 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	15.3% 20g	130g per day for Men 19-50 years
Sugars	6.9% 5g	18% 13g	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	2.76% 2g	9.5% 6.9g	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	% 1.44g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 1.42g	g per day for Men 19-50 years
Fiber	20% 7.65g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	15% 8.3g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	10% 91μg	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	31.6% 0.41mg	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	46.3% 185μg	30.3% 121μg	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	292% 262mg	68% 61mg	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	15.3% 2.3mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	14% 138mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	38% 0.34mg	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	27% 2.15mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	36% 0.83mg	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	27.7% 194mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	7.1% 263g	13.4% 496g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 4.3 times more Vitamin C, 3.6 times more Vitamin E and 12.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 3.2 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Raw Broccoli as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Broccoli has 1.3 times more Phosphorus, 7 times more Selenium and 18.4 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.4 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.9 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.9 times more Fat, 2.3 times more Omega 3, 1.8 times more Omega 6, 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Saturated Fat and Carbohydrate per 100 kcal.
• Both Raw Broccoli as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.