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

Weight per 300 calories

• Broccoli: 882g
• Zucchini Summer Squash with Skin: 1765g

Broccoli has 2 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 - Broccoli or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	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	3.37% 3.26g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	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	45% 58.6g	42.2% 55g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.88g	g per day for Men 19-50 years
Fiber	60.4% 23g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	63.2% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	41.5% 415mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	104% 0.94mg	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	80.5% 6.44mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	135% 4606mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	51.3% 5.65mg	11mg per day for Men 19-50 years
Water	21.3% 788g	45.2% 1673g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.6 times more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 2.5 times more Vitamin C, 3.3 times more Vitamin E and 11.8 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw 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 Broccoli vs Zucchini Summer Squash with Skin:

• Raw Broccoli has 1.5 times more Calcium, 6.3 times more Selenium and 2.1 times more Sodium than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 2.2 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Potassium, 1.6 times more Zinc and 2.1 times more Water than Raw Broccoli.
• Both Raw 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:

• Raw Broccoli has 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.7 times more Fat, 1.5 times more Saturated Fat, 1.9 times more Omega 3, 2.9 times more Sugars and 4.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Broccoli as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.