Comparing Nutrients in 300 calories Boiled Broccoli VS Zucchini Summer Squash with Skin

Weight per 300 calories

• Boiled Broccoli: 857g
• Zucchini Summer Squash with Skin: 1765g

Boiled Broccoli has 2.1 times more energy per 100g than Zucchini Summer Squash with Skin. It has low energy density when compared to other foods. Raw Zucchini Summer Squash with Skin having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	42.2% 55g	130g per day for Men 19-50 years
Sugars	16.4% 12g	61% 44g	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	8.75% 6.34g	33.6% 24.4g	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	% 4.2g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0.88g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	221% 2.88mg	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	231% 926μg	106% 424μg	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	618% 556mg	351% 316mg	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	83% 12.4mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	63.2% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	34.3% 343mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	136% 3.12mg	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	82% 574mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	135% 4606mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	51.3% 5.65mg	11mg per day for Men 19-50 years
Water	20.7% 765g	45.2% 1673g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Zucchini Summer Squash with Skin:

• Boiled and Drained Broccoli has 3.7 times more Vitamin A, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9, 1.8 times more Vitamin C, 5.9 times more Vitamin E and 15.9 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Zucchini Summer Squash with Skin:

• Boiled and Drained Broccoli has 1.2 times more Calcium, 3.9 times more Selenium and 2.5 times more Sodium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.8 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.8 times more Potassium, 1.5 times more Zinc and 2.2 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Zucchini Summer Squash with Skin have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 1.6 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.6 times more Fat, 2.2 times more Saturated Fat, 3.7 times more Sugars and 3.8 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Broccoli as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.