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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Boiled Cauliflower	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	2.94% 0.5g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	23.6% 17g	28.7% 21g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	62.2% 560μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.6% 2.88mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	133% 1.73mg	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	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	20% 0.18mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	57.4% 1.32mg	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	45.7% 320mg	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	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25% 930g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin has 56 times more Vitamin A and 1.2 times more Vitamin B3 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 2.2 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 3.4 times more Vitamin C and 3.3 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Boiled Cauliflower provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Summer Squash, Zucchini, Includes Skin vs Boiled Cauliflower:

• 1 kilogram of Boiled Summer Squash, Zucchini, Includes Skin has 2.9 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium and 1.9 times more Zinc than Boiled Cauliflower.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Boiled Cauliflower contain similar levels of Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Cauliflower contains 1.8 times more Omega 3, 1.5 times more Carbohydrate, 2.3 times more Fiber and 1.6 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Boiled Cauliflower offer comparable quantities of Sugars per one kilogram.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.