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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	9.5% 12.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	7.55% 5.48g	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	% 4.25g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 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	8.58% 4.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	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	24% 95μg	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	79% 71mg	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	14.2% 17μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	23.4% 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	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	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	21.5% 151mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	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	2.1% 31.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 376g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B9, 5 times more Vitamin C, 6.5 times more Vitamin E and 23.6 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli contains 2.9 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 12.5 times more Selenium, 4.1 times more Sodium and 1.3 times more Zinc than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Zucchini Summer Squash with Skin has 1.5 times more Sugars and 2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2 times more Energy, 2.1 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.