Comparing Nutrients in 1 kilogram Boiled Broccoli VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Summer Squash	24%	8%	68%

Macro Nutrients

	Boiled Broccoli	Summer Squash	Recommended Dietary Allowance
Energy	12% 350kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	19% 14g	30.3% 22g	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	10.2% 7.4g	13% 9.5g	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	% 4.9g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.3g	g per day for Men 19-50 years
Fiber	87% 33g	29% 11g	38g per day for Men 19-50 years
Protein	42.5% 24g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Summer Squash	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	168% 2.18mg	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	270% 1080μg	72.5% 290μg	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	721% 649mg	189% 170mg	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	97% 14.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Summer Squash	Recommended Dietary Allowance
Calcium	40% 400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	76% 1.75mg	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	96% 670mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 893g	25.6% 946g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Summer Squash:

• Boiled and Drained Broccoli has 7.7 times more Vitamin A, 1.3 times more Vitamin B1, 4 times more Vitamin B5, 3.7 times more Vitamin B9, 3.8 times more Vitamin C, 12.1 times more Vitamin E and 47 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Boiled and Drained Broccoli and Raw All Varieties Summer Squash have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Summer Squash:

• Boiled and Drained Broccoli has 2.7 times more Calcium, 1.9 times more Iron, 1.2 times more Magnesium, 1.8 times more Phosphorus, 8 times more Selenium, 20.5 times more Sodium and 1.6 times more Zinc than Raw All Varieties Summer Squash.
• Both Boiled and Drained Broccoli and Raw All Varieties Summer Squash have similar amounts of Copper, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 2.2 times more Energy, 2.1 times more Omega 3, 2.1 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Raw All Varieties Summer Squash.
• While Raw All Varieties Summer Squash contain 1.6 times more Sugars and 1.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw All Varieties Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.