Comparing Nutrients in 1 kilogram Boiled Summer Squash, Zucchini, Includes Skin with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	23.6% 17g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	26.3% 10g	87% 33g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	154% 2mg	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	70% 280μg	270% 1080μg	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	143% 129mg	721% 649mg	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	8% 1.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	46.3% 3.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	84.3% 1.94mg	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	53% 370mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25.7% 952g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.4 times more Vitamin A, 1.8 times more Vitamin B1, 5.1 times more Vitamin B2, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 3.9 times more Vitamin B9, 5 times more Vitamin C, 12.1 times more Vitamin E and 33.6 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Summer Squash, Zucchini, Includes Skin with Salt vs Boiled Broccoli:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have 5.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 8 times more Selenium and 1.4 times more Zinc than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have 1.2 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Energy, 1.3 times more Omega 3, 2.7 times more Carbohydrate, 3.3 times more Fiber and 2.1 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.