Comparing Nutrients in 1 kilogram Broccoli Raab VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Summer Squash	24%	8%	68%

Macro Nutrients

	Broccoli Raab	Summer Squash	Recommended Dietary Allowance
Energy	7.6% 220kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.3g	g per day for Men 19-50 years
Fiber	71% 27g	29% 11g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Summer Squash	Recommended Dietary Allowance
Vitamin A	146% 1310μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Summer Squash	Recommended Dietary Allowance
Calcium	108% 1080mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	56.7% 0.51mg	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	268% 21.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 926g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Broccoli Raab has 13.1 times more Vitamin A, 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B9, 13.5 times more Vitamin E and 74.7 times more Vitamin K than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 1.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Summer Squash provide similar amounts of Vitamin B2 and Vitamin C per one kilogram.
• 1 kilogram of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Broccoli Raab has 7.2 times more Calcium, 6.1 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 16.5 times more Sodium and 2.7 times more Zinc than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 1.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Summer Squash contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 3.4 times more Omega 3, 2.5 times more Fiber and 2.6 times more Protein than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 5.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Summer Squash offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Broccoli Raab as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.