Comparing Nutrients in 300 calories Boiled Summer Squash VS Broccoli

Weight per 300 calories

• Boiled Summer Squash: 1500g
• Broccoli: 882g

Raw Broccoli has 1.7 times more energy per unit of mass than Boiled and Drained All Varieties Summer Squash, which is low in comparison to other foods. Boiled Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash	15%	12%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Summer Squash	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.74g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	45% 58.6g	130g per day for Men 19-50 years
Sugars	53.6% 39g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	55.3% 21g	60.4% 23g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	119% 1.54mg	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	75% 300μg	139% 556μg	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	92% 82.5mg	875% 787mg	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	14% 2.1mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.8% 52.5μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash	Broccoli	Recommended Dietary Allowance
Calcium	40.5% 405mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	48% 0.43mg	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	67.5% 5.4mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	80.6% 1.85mg	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	83.6% 585mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	38% 1406g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained All Varieties Summer Squash have 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.9 times more Vitamin B9, 9.5 times more Vitamin C, 3.3 times more Vitamin E and 17.1 times more Vitamin K than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained All Varieties Summer Squash have 3.6 times more Copper, 1.9 times more Magnesium, 1.7 times more Manganese, 1.6 times more Zinc and 1.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 7.4 times more Selenium and 19.4 times more Sodium than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw Broccoli have similar amounts of Calcium, Iron, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained All Varieties Summer Squash have 1.4 times more Fat, 2.2 times more Omega 3, 1.7 times more Omega 6 and 2.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Protein than Boiled and Drained All Varieties Summer Squash.
• Both Boiled and Drained All Varieties Summer Squash and Raw Broccoli have similar amounts of Energy, Saturated Fat, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained All Varieties Summer Squash as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.