Comparing Nutrients in 1 pound Baby Zucchini Squash VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Baby Zucchini Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.3% 95kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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% 14g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	13% 5g	36% 13.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	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	172% 155mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	44.8% 3.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	60.3% 422mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	61.2% 2082mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Zucchini Squash VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Baby Zucchini Squash 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 Baby Zucchini Squash vs Cooked Chopped Frozen Broccoli:

• 1 pound of Baby Zucchini Squash has 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• Both Raw Baby Zucchini Squash 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 Baby Zucchini Squash vs Cooked Chopped Frozen Broccoli:

• 1 pound of Baby Zucchini Squash has 2.9 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus, 3.2 times more Potassium and 3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Calcium than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per one pound.
• Both Raw Baby Zucchini Squash 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 Baby Zucchini Squash has 2.5 times more Omega 3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.7 times more Carbohydrate and 2.7 times more Fiber than Raw Baby Zucchini Squash.
• Both Baby Zucchini Squash and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one pound.
• Both Raw Baby Zucchini Squash as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.