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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Energy	5.86% 170kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	51% 66.4g	130g per day for Men 19-50 years
Sugars	34.5% 25g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	21.6% 12g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Calcium	16% 160mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	54.4% 0.49mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	37.3% 4.1mg	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 Broccoli:

• Raw Broccoli contains 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B9, 5 times more Vitamin C, 6.5 times more Vitamin E and 23.6 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Raw 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 Broccoli:

• Raw Broccoli contains 2.9 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 12.5 times more Selenium, 4.1 times more Sodium and 1.3 times more Zinc than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw 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 1.5 times more Sugars and 2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 2 times more Energy, 2.1 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.