Comparing Nutrients in 300 calories Boiled Cauliflower VS Boiled Crookneck And Straightneck Summer Squash

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Boiled Crookneck And Straightneck Summer Squash: 1579g

Boiled Cauliflower has 1.2 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has very low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled Cauliflower	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	6.35% 6.16g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	136% 2.18g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	4.55% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	46% 60g	130g per day for Men 19-50 years
Sugars	37.4% 27g	54% 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	NA	28.5% 20.7g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.26g	g per day for Men 19-50 years
Fiber	79% 30g	45.7% 17.4g	38g per day for Men 19-50 years
Protein	43% 24g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	98% 884μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	56.6% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	95% 1.23mg	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	143% 574μg	91% 363μg	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	642% 578mg	204% 183mg	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	6.1% 0.91mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	21% 209mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	114% 1.03mg	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	52% 4.17mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	108% 2.48mg	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	59.6% 417mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	82% 2795mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	31.6% 3.47mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	40.2% 1488g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Boiled Crookneck And Straightneck Summer Squash?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Boiled Crookneck And Straightneck Summer Squash:

• 300 calories of Boiled Cauliflower have 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 2.6 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 67.8 times more Vitamin A, 1.5 times more Vitamin B3 and 2.1 times more Vitamin E than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Cauliflower vs Boiled Crookneck And Straightneck Summer Squash:

• 300 calories of Boiled Cauliflower have 2.5 times more Selenium and 12.4 times more Sodium than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.7 times more Calcium, 4.4 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.5 times more Potassium and 1.6 times more Zinc than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Phosphorus and Water per 300 calories.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 1.7 times more Omega 3, 1.7 times more Fiber and 1.5 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 300 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.4 times more Sugars than Boiled and Drained Cauliflower.
• Both Boiled Cauliflower and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• Both Boiled and Drained Cauliflower as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 300 calories.