Comparing Nutrients in 1 pound Summer Squash VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Summer Squash	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15g	25% 32.6g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	8.7% 6.3g	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	5.94% 4.3g	4.63% 3.36g	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	% 3.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.36g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	69.8% 0.91mg	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	33% 132μg	122% 490μg	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	85.7% 77mg	327% 294mg	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	3.63% 0.54mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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% 1.6mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	38.3% 0.88mg	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	24.6% 172mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Summer Squash vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 7.7 times more Vitamin A, 1.3 times more Vitamin B1, 4 times more Vitamin B5, 3.7 times more Vitamin B9, 3.8 times more Vitamin C, 12.1 times more Vitamin E and 47 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Summer Squash vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.7 times more Calcium, 1.9 times more Iron, 1.8 times more Phosphorus, 8 times more Selenium, 20.5 times more Sodium and 1.6 times more Zinc than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw All Varieties Summer Squash have 1.6 times more Sugars and 1.3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Energy, 2.1 times more Omega 3, 2.1 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.