Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Frozen Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.56% 0.095g	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	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	10.7% 7.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	25% 14g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Frozen Summer Squash, Zucchini, Includes Skin	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	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	17.4% 0.23mg	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	11.3% 45.4μg	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	26.7% 24mg	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	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Frozen Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	15% 150mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25% 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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	48% 1.1mg	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	31.8% 222mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29% 989mg	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	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Frozen Summer Squash, Zucchini, Includes Skin per 1 lb

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

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

• 1 pound of Cooked Chopped Frozen Broccoli has 5.1 times more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 5.6 times more Vitamin B9, 7.6 times more Vitamin C, 11 times more Vitamin E and 21 times more Vitamin K than Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Chopped Frozen Broccoli and Frozen Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Frozen Summer Squash, Zucchini, Includes Skin:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.5 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin.
• Both Cooked Chopped Frozen Broccoli and Frozen Summer Squash, Zucchini, Includes Skin offer comparable quantities of Omega 3 and Sugars per one pound.
• Both Boiled Chopped Frozen Broccoli as well as Frozen Summer Squash, Zucchini, Includes Skin, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.