Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Cooked Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	11% 14g	11% 14g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	13% 5g	38g per day for Men 19-50 years
Protein	31% 17.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	114% 1030μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	53.5% 535mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	72% 5.76mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	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	53% 372mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Baby Zucchini Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Baby Zucchini Squash:

• 1 pound of Cooked Broccoli Raab has 9.1 times more Vitamin A, 4 times more Vitamin B1, 3.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Baby Zucchini Squash.
• Both Cooked Broccoli Raab and Baby Zucchini Squash provide similar amounts of Vitamin C per one pound.
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Baby Zucchini Squash:

• 1 pound of Cooked Broccoli Raab has 5.6 times more Calcium, 1.6 times more Iron, 1.9 times more Manganese, 4.3 times more Selenium and 18.7 times more Sodium than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 1.3 times more Copper, 1.3 times more Potassium and 1.5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Baby Zucchini Squash contain similar levels of Magnesium, Phosphorus 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 Cooked Broccoli Raab has 1.9 times more Omega 3, 2.5 times more Fiber and 1.4 times more Protein than Baby Zucchini Squash.
• Both Cooked Broccoli Raab and Baby Zucchini Squash offer comparable quantities of Carbohydrate per one pound.
• Both Cooked Broccoli Raab as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in one pound.