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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Cooked Broccoli Raab	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	% 5.58g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.27g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	31% 17.4g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	114% 1030μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	53.5% 535mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.6% 428g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab 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 Broccoli Raab vs Crookneck And Straightneck Summer Squash:

• 1 pound of Cooked Broccoli Raab has 28.4 times more Vitamin A, 3.3 times more Vitamin B1, 3.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6, 3.7 times more Vitamin B9, 1.9 times more Vitamin C, 19.5 times more Vitamin E and 80 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• 1 pound of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab 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 Broccoli Raab vs Crookneck And Straightneck Summer Squash:

• 1 pound of Cooked Broccoli Raab has 5.6 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium, 6.5 times more Selenium, 28 times more Sodium and 1.9 times more Zinc than Crookneck And Straightneck Summer Squash.
• Both Cooked Broccoli Raab and Crookneck And Straightneck Summer Squash contain similar levels of Copper and Water per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 4.7 times more Omega 3, 2.8 times more Fiber and 3.8 times more Protein than Crookneck And Straightneck Summer Squash.
• While 1 lb of Raw Crookneck And Straightneck Summer Squash contains 4.6 times more Sugars and 6.6 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Crookneck And Straightneck Summer Squash offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in one pound.