Comparing Nutrients in 14 ounces Zucchini Summer Squash with Skin VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Zucchini Summer Squash with Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	7.4% 5.36g	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	7.55% 5.48g	4.54% 3.3g	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	% 4.25g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.58% 4.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	39.7% 0.52mg	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	66.5% 266μg	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	79% 71mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.2% 17μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	16.8% 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	18.4% 1.47mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	50.7% 1.17mg	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	21.5% 151mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 376g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Zucchini Summer Squash with Skin vs Frozen Chopped Broccoli:

• Raw Zucchini Summer Squash with Skin has 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.2 times more Vitamin A, 1.4 times more Vitamin B5, 2.8 times more Vitamin B9, 3.2 times more Vitamin C, 10.2 times more Vitamin E and 18.9 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Zucchini Summer Squash with Skin vs Frozen Chopped Broccoli:

• Raw Zucchini Summer Squash with Skin has 1.4 times more Copper and 1.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Calcium, 2.2 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 14 times more Selenium, 3 times more Sodium and 1.5 times more Zinc than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Zucchini Summer Squash with Skin has 1.9 times more Sugars and 1.7 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Omega 3, 1.5 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.