Comparing Nutrients in 1 pound Broccoli Raab VS Baby Zucchini Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	3.44% 100kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	11% 14g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	13% 5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	66% 594μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	49% 490mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.4% 421g	3700g per day for Men 19-50 years

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

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

• 1 pound of Broccoli Raab has 5.2 times more Vitamin A, 3.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 1.7 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Baby Zucchini Squash provide similar amounts of Vitamin B5 per one pound.
• Both Raw 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 Broccoli Raab vs Baby Zucchini Squash:

• 1 pound of Broccoli Raab has 5.1 times more Calcium, 2.7 times more Iron, 2 times more Manganese and 11 times more Sodium than Baby Zucchini Squash.
• While 1 lb of Raw Baby Zucchini Squash contains 2.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Baby Zucchini Squash contain similar levels of Zinc and Water per one pound.
• Both Raw Broccoli Raab as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 1.8 times more Omega 3 and 2.5 times more Fiber than Baby Zucchini Squash.
• Both Broccoli Raab and Baby Zucchini Squash offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Raw Broccoli Raab as well as Raw Baby Zucchini Squash provide inadequate amounts of Energy and Omega 6 in one pound.