Comparing Nutrients in 1 kilogram Boiled Summer Squash, Zucchini, Includes Skin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.76% 0.13g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	23.6% 17g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	37.8% 0.34mg	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	46.3% 3.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.7% 952g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash, Zucchini, Includes Skin VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Summer Squash, Zucchini, Includes Skin versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin vs Cooked Chopped Frozen Broccoli:

• 1 kg of Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B6, 2 times more Vitamin B9, 3.1 times more Vitamin C, 11 times more Vitamin E and 21 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Summer Squash, Zucchini, Includes Skin vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin has 1.5 times more Copper, 1.5 times more Magnesium and 1.9 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Chopped Frozen Broccoli contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin has 2.2 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2 times more Carbohydrate, 3 times more Fiber and 2.7 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per one kilogram.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.