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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Zucchini Summer Squash with Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.86% 170kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	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	24% 31g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	19% 14g	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	% 10.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 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	21.6% 12g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	60% 240μg	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	199% 179mg	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	36% 43μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	54.3% 380mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	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	5.33% 80mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B5, 4.5 times more Vitamin B9, 3.6 times more Vitamin C, 12.1 times more Vitamin E and 32.8 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.5 times more Calcium, 1.8 times more Iron, 1.8 times more Phosphorus, 8 times more Selenium, 5.1 times more Sodium and 1.4 times more Zinc than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin 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:

• Raw Zucchini Summer Squash with Skin has 1.8 times more Sugars and 1.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Energy, 2 times more Omega 3, 2.3 times more Carbohydrate, 3.3 times more Fiber and 2 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.