Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Frozen Broccoli Spears	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	4.54% 132kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	11% 14g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	13% 5g	38g per day for Men 19-50 years
Protein	24.8% 14g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	18.6% 186mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	49% 0.44mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 411g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Baby Zucchini Squash per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 2.3 times more Vitamin A, 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 1.2 times more Vitamin B6, 4.7 times more Vitamin B9 and 2 times more Vitamin C than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 1.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 2 times more Calcium, 1.3 times more Manganese and 6.3 times more Selenium than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 2.7 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Baby Zucchini Squash contain similar levels of Iron and Water per one pound.
• 1 pound of Baby Zucchini Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Carbohydrate and 2.7 times more Fiber than Baby Zucchini Squash.
• Both Frozen Broccoli Spears and Baby Zucchini Squash offer comparable quantities of Omega 3 and Protein per one pound.
• Both Frozen Broccoli Spears as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in one pound.