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

Weight per 100 calories

• Frozen Crookneck And Straightneck Summer Squash: 500g
• Frozen Chopped Broccoli: 385g

Frozen Chopped Broccoli, Unprepared has 1.3 times more energy per unit of mass than Frozen Crookneck And Straightneck Summer Squash, Unprepared, which is very low in comparison to other foods. Frozen Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	NA	4.4% 3.2g	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	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	38.5% 0.5mg	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	15% 60μg	64.4% 258μg	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	35.6% 32mg	241% 217mg	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	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9% 90mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	16.2% 0.15mg	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	30% 2.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	49% 1.13mg	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	25% 175mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	30.7% 1045mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	12.7% 468g	9.5% 352g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin A, 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 4.3 times more Vitamin B9 and 6.8 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 2.9 times more Copper, 1.7 times more Magnesium, 1.3 times more Potassium and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 1.3 times more Iron, 1.4 times more Manganese, 10.8 times more Selenium and 3.7 times more Sodium than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Fat, 2.2 times more Omega 3, 1.9 times more Fiber and 2.6 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.