Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Summer Squash	24%	8%	68%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Summer Squash	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	11.7% 15g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	13.8% 9.98g	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	5.94% 4.3g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Summer Squash	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	76% 0.99mg	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	63.5% 254μg	33% 132μg	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	202% 182mg	85.7% 77mg	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	40% 6mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Summer Squash	Recommended Dietary Allowance
Calcium	15% 150mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25.7% 0.23mg	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	34.6% 2.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	34.5% 0.79mg	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	31.8% 222mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 429g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Summer Squash:

• 1 pound of Cooked Chopped Frozen Broccoli has 5.1 times more Vitamin A, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9, 2.4 times more Vitamin C, 11 times more Vitamin E and 29.4 times more Vitamin K than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.8 times more Vitamin B2 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Summer Squash provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Summer Squash:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese and 1.3 times more Phosphorus than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.5 times more Copper, 1.3 times more Magnesium and 1.8 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Summer Squash contain similar levels of Zinc and Water per one pound.
• 1 pound of Summer Squash lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Summer Squash.
• While 1 lb of Raw All Varieties Summer Squash contains 1.3 times more Omega 3 and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.