Comparing Nutrients in 300 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Frozen Broccoli Spears

Weight per 300 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 2308g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 2.2 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is very low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Discover which food has more nutrients per 300 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.3g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	38% 27.5g	21% 15.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	85% 32.3g	81.7% 31g	38g per day for Men 19-50 years
Protein	25% 14g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	13% 115μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.3% 9.65mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	139% 1.8mg	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	57.7% 231μg	243% 972μg	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	69.2% 62.3mg	785% 707mg	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	18.5% 2.77mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 64.6μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	27.7% 277mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	41.4% 0.37mg	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	205% 16.4mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	115% 2.65mg	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	69.2% 485mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	65% 2215mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	7.7% 115mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	60% 2216g	25.3% 937g	3700g per day for Men 19-50 years

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Frozen Broccoli Spears:

• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 5.1 times more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 4.2 times more Vitamin B9, 11.3 times more Vitamin C, 5 times more Vitamin E and 16.2 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Frozen Broccoli Spears:

• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 5 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.9 times more Zinc and 2.4 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.5 times more Calcium, 1.3 times more Phosphorus, 4.3 times more Selenium and 1.5 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Frozen Broccoli Spears contain similar levels of Manganese and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.2 times more Carbohydrate and 1.8 times more Sugars than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.9 times more Omega 3 and 2.2 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Frozen Broccoli Spears offer comparable quantities of Energy and Fiber per 300 calories.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.