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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Broccoli Raab	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.7% 0.29g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	23.6% 17g	5.24% 3.8g	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	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	26.3% 10g	71% 27g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Broccoli Raab	Recommended Dietary Allowance
Calcium	18% 180mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	77.6% 2640mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash, Zucchini, Includes Skin VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Summer Squash, Zucchini, Includes Skin versus 1 kg of Broccoli Raab 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 Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 2.3 times more Vitamin A, 4.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C, 13.5 times more Vitamin E and 53.3 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Broccoli Raab provide similar amounts of 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 Raw Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin has 1.2 times more Copper and 1.3 times more Potassium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 6 times more Calcium, 5.8 times more Iron, 2.3 times more Manganese, 2 times more Phosphorus, 11 times more Sodium and 2.3 times more Zinc than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Broccoli Raab contain similar levels of Magnesium 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 Raw Broccoli Raab 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 4.5 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2 times more Omega 3, 2.7 times more Fiber and 2.8 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Broccoli Raab offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.