Comparing Nutrients in 1 pound Summer Squash VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.5g	g per day for Men 19-50 years
Fiber	13% 5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.8% 68mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Summer Squash versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Summer Squash has 1.3 times more Vitamin B6 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.1 times more Vitamin A, 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B9, 13.5 times more Vitamin E and 74.7 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab provide similar amounts of Vitamin B2 and Vitamin C per one pound.
• 1 pound of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Summer Squash has 1.2 times more Copper and 1.3 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.2 times more Calcium, 6.1 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 16.5 times more Sodium and 2.7 times more Zinc than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Summer Squash has 5.8 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.4 times more Omega 3, 2.5 times more Fiber and 2.6 times more Protein than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab offer comparable quantities of Carbohydrate per one pound.
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.