Comparing Nutrients in 100 calories Baby Zucchini Squash VS Broccoli

Weight per 100 calories

• Baby Zucchini Squash: 476g
• Broccoli: 294g

Raw Broccoli has 1.6 times more energy per unit of mass than Raw Baby Zucchini Squash, which is low in comparison to other foods. Baby Zucchini Squash having very low energy density.

Which food has more nutrients per 100 calories - Baby Zucchini Squash or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Baby Zucchini Squash	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	2.76% 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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	13.8% 5.24g	20% 7.65g	38g per day for Men 19-50 years
Protein	23% 13g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	39.6% 0.51mg	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	24% 95μg	46.3% 185μg	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	180% 162mg	292% 262mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	16% 0.14mg	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	47% 3.76mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	37.4% 157mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	27% 0.62mg	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	63.3% 443mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.43μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	12% 442g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baby Zucchini Squash vs Broccoli:

• Raw Baby Zucchini Squash has 1.3 times more Vitamin A, 1.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Raw Baby Zucchini Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baby Zucchini Squash vs Broccoli:

• Raw Baby Zucchini Squash has 3.2 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Zinc and 1.7 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 5.1 times more Selenium and 6.8 times more Sodium than Raw Baby Zucchini Squash.

Comparison of macro-nutrients per 100 calories:

• Raw Baby Zucchini Squash has 1.8 times more Fat, 2.7 times more Omega 3, 2.1 times more Omega 6 and 1.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Carbohydrate and 1.5 times more Fiber than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Broccoli have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Raw Baby Zucchini Squash as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.