Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Boiled Summer Squash

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Boiled Summer Squash: 1500g

Frozen Chopped Broccoli has 1.3 times more energy per 100g than Boiled Summer Squash. It has very low energy density when compared to other foods. Boiled and Drained All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Boiled Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Summer Squash	15%	12%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	4.32% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	53.6% 39g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	55.3% 21g	38g per day for Men 19-50 years
Protein	58% 32.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Summer Squash	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	75% 0.98mg	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	193% 773μg	75% 300μg	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	723% 651mg	92% 82.5mg	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	94% 14mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	43.8% 52.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Summer Squash	Recommended Dietary Allowance
Calcium	64.6% 646mg	40.5% 405mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	172% 1.55mg	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	117% 9.35mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	139% 3.2mg	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	82.4% 577mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	38% 1406g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Boiled Summer Squash?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Boiled Summer Squash:

• 300 calories of Frozen Chopped Broccoli have 3.6 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9, 7.9 times more Vitamin C, 6.7 times more Vitamin E and 17.8 times more Vitamin K than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Summer Squash provide similar amounts of Vitamin B1 per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Boiled Summer Squash:

• 300 calories of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.7 times more Iron, 10.8 times more Selenium and 18.5 times more Sodium than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 3.5 times more Copper, 1.7 times more Magnesium and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Summer Squash contain similar levels of Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 1.6 times more Fiber and 2.4 times more Protein than Boiled Summer Squash.
• While 300 kcal of Boiled and Drained All Varieties Summer Squash contain 2.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Summer Squash offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained All Varieties Summer Squash provide inadequate amounts of Omega 6 in 300 calories.