Comparing Nutrients in 1 pound Boiled Summer Squash with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash with Salt	15%	12%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Summer Squash with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.13% 91kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	9.2% 6.67g	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	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	45.4% 0.59mg	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	22.7% 91μg	63.5% 254μg	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	27.7% 25mg	202% 182mg	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	4.23% 0.64mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	17% 0.15mg	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	20.4% 1.63mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	44% 1mg	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	25.3% 177mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Summer Squash with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Summer Squash with Salt versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Summer Squash with Salt vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 4.6 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9, 7.3 times more Vitamin C, 9.4 times more Vitamin E and 25.2 times more Vitamin K than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Summer Squash with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Summer Squash with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Summer Squash with Salt has 3 times more Copper, 1.8 times more Magnesium, 1.4 times more Potassium, 21.5 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Iron and 1.3 times more Phosphorus than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Manganese and Water per one pound.
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Summer Squash with Salt has 2 times more Omega 3 and 1.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber and 3.4 times more Protein than Boiled and Drained All Varieties Summer Squash with Salt.
• Both Boiled Summer Squash with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Summer Squash with Salt provide inadequate amounts of Protein
• Both Boiled and Drained All Varieties Summer Squash with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.