Comparing Nutrients in 1 pound Frozen Summer Squash, Zucchini, Includes Skin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	12.5% 16.2g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	15.5% 5.9g	36% 13.6g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	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	14.7% 0.19mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	11.3% 45.4μg	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	26.7% 24mg	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	16% 19μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	25% 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	29% 2.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	18% 127mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	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	8.66% 0.95mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 411g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 5.1 times more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 5.6 times more Vitamin B9, 7.6 times more Vitamin C, 11 times more Vitamin E and 21 times more Vitamin K than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared 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 Frozen Summer Squash, Zucchini, Includes Skin vs Cooked Chopped Frozen Broccoli:

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

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli contains 1.5 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared and Boiled Chopped Frozen Broccoli have similar amounts of Omega 3 and Sugars per 1 lb.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.