Comparing Nutrients in 1 pound Boiled Broccoli VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Boiled Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	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	25% 32.6g	11% 14g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	13% 5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	39% 349μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	49.5% 0.64mg	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	122% 490μg	22.7% 91μg	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	327% 294mg	172% 155mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	18% 181mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	38.7% 0.89mg	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	43.4% 304mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 405g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Baby Zucchini Squash:

• Boiled and Drained Broccoli has 3.1 times more Vitamin A, 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Baby Zucchini Squash:

• Boiled and Drained Broccoli has 1.9 times more Calcium, 5.3 times more Selenium and 13.7 times more Sodium than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.6 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Baby Zucchini Squash have similar amounts of Iron, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.7 times more Energy, 2.3 times more Carbohydrate and 3 times more Fiber than Raw Baby Zucchini Squash.
• Both Boiled and Drained Broccoli and Raw Baby Zucchini Squash have similar amounts of Omega 3 and Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.