Comparing Nutrients in 14 ounces Boiled Summer Squash, Zucchini, Includes Skin VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	27% 10.3g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	24.7% 222μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	53.4% 0.69mg	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	27.8% 111μg	62.5% 250μg	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	57% 51mg	393% 354mg	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	3.18% 0.48mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	21.6% 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	18.4% 1.47mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	36.2% 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	21% 147mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Summer Squash, Zucchini, Includes Skin vs Broccoli:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.8 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B1, 4.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9, 6.9 times more Vitamin C, 6.5 times more Vitamin E and 24.2 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Summer Squash, Zucchini, Includes Skin vs Broccoli:

• Raw Broccoli contains 2.6 times more Calcium, 2 times more Iron, 1.8 times more Phosphorus, 12.5 times more Selenium and 11 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Raw Broccoli have similar amounts of Copper, Magnesium, Manganese, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.5 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Raw Broccoli have similar amounts of Sugars per 14 oz.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.