Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	1.3% 0.22g	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	13.2% 17g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	15.5% 11.2g	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	8.2% 5.94g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 1.22g	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 5g	38g per day for Men 19-50 years
Protein	24.8% 14g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	27.2% 0.35mg	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	107% 426μg	26% 104μg	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	344% 310mg	58.5% 52.6mg	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	41% 6.12mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	18.6% 186mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	32.8% 0.29mg	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	41% 3.27mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	31% 0.71mg	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	38.2% 268mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Crookneck And Straightneck Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Boiled Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Boiled Crookneck And Straightneck Summer Squash:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B6, 4.1 times more Vitamin B9, 5.9 times more Vitamin C, 11.3 times more Vitamin E and 23 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin A and Vitamin B3 per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B2 and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Boiled Crookneck And Straightneck Summer Squash:

• 1 pound of Frozen Broccoli Spears has 1.9 times more Calcium, 1.9 times more Iron, 1.6 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium, 9.5 times more Selenium and 1.5 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.8 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Magnesium and Water per one pound.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.5 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 2.9 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 1 lb of Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.7 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Boiled Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.