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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.04% 0.18g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	18% 13g	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	9.95% 7.2g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	36% 13.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	25% 14g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	36.3% 0.47mg	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	21.5% 86μg	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	97% 87.5mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	15% 150mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	46.4% 0.42mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29.6% 1007mg	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% 428g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash:

• 1 pound of Cooked Chopped Frozen Broccoli has 6.4 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, 2.1 times more Vitamin C, 10.2 times more Vitamin E and 27.5 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• Both Cooked Chopped Frozen Broccoli and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Calcium, 1.4 times more Iron, 1.3 times more Manganese and 1.5 times more Phosphorus than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 2.7 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crookneck And Straightneck Summer Squash contain similar levels of Zinc and Water per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Raw Crookneck And Straightneck 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 1.4 times more Carbohydrate, 3 times more Fiber and 3.1 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Crookneck And Straightneck Summer Squash offer comparable quantities of Omega 3 per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.