Comparing Nutrients in 100 calories Summer Squash VS Broccoli Raab

Weight per 100 calories

• Summer Squash: 625g
• Broccoli Raab: 455g

Raw Broccoli Raab has 1.4 times more energy per unit of mass than Raw All Varieties Summer Squash, which is very low in comparison to other foods. Summer Squash having very low energy density.

Discover which food has more nutrients per 100 calories - Summer Squash or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	53.7% 0.86g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	9.97% 13g	130g per day for Men 19-50 years
Sugars	19% 13.8g	2.4% 1.73g	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	8.2% 5.94g	1.07% 0.77g	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	% 4.7g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.5g	g per day for Men 19-50 years
Fiber	18% 6.88g	32.3% 12.3g	38g per day for Men 19-50 years
Protein	13.5% 7.56g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.94% 62.5μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.3% 0.89mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	59.8% 0.78mg	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	45.3% 181μg	94% 377μg	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	118% 106mg	102% 92mg	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	5% 0.75mg	49% 7.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.8μg	848% 1018μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.38% 94mg	49% 491mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	21.2% 0.19mg	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	27.3% 2.2mg	122% 9.73mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	47.6% 1.1mg	78% 1.8mg	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	34% 238mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	48% 1638mg	26.2% 891mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	16% 592g	11.4% 421g	3700g per day for Men 19-50 years

Summer Squash VS Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Summer Squash or Broccoli Raab?

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

• 100 calories of Summer Squash have 1.5 times more Vitamin B2 and 1.8 times more Vitamin B6 than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 9.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9, 9.8 times more Vitamin E and 54.3 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab provide similar amounts of Vitamin C per 100 calories.
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Summer Squash vs Broccoli Raab:

• 100 calories of Summer Squash have 1.7 times more Copper, 1.8 times more Potassium and 1.4 times more Water than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 5.2 times more Calcium, 4.4 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Selenium, 12 times more Sodium and 1.9 times more Zinc than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab contain similar levels of Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Summer Squash have 1.6 times more Carbohydrate, 8 times more Sugars and 7.7 times more Fructose than Broccoli Raab.
• While 100 kcal of Raw Broccoli Raab contain 2 times more Fat, 2.5 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab offer comparable quantities of Energy per 100 calories.
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.