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

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Summer Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	11.7% 15g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	5.94% 4.3g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	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	33% 132μg	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	85.7% 77mg	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	3.63% 0.54mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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% 1.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	24.6% 172mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	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	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 411g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 1.8 times more Vitamin B2 and 1.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.1 times more Vitamin A, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9, 2.4 times more Vitamin C, 11 times more Vitamin E and 29.4 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw All Varieties Summer Squash as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw All Varieties Summer Squash have 1.5 times more Copper, 1.3 times more Magnesium and 1.8 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 3.5 times more Selenium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Boiled Chopped Frozen Broccoli have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw All Varieties Summer Squash have 1.3 times more Omega 3 and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.