Comparing Nutrients in 300 calories Boiled Crookneck And Straightneck Summer Squash with Salt VS Frozen Chopped Broccoli

Weight per 300 calories

• Boiled Crookneck And Straightneck Summer Squash with Salt: 1579g
• Frozen Chopped Broccoli: 1154g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt, which is very low in comparison to other foods. Boiled Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Crookneck And Straightneck Summer Squash with Salt or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.35% 6.16g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	42.4% 55g	130g per day for Men 19-50 years
Sugars	54% 39g	21.5% 15.6g	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	28.5% 20.7g	13.2% 9.58g	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	% 14.4g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 4.26g	NA	g per day for Men 19-50 years
Fiber	45.7% 17.4g	91% 34.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	98% 884μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	115% 1.5mg	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	91% 363μg	193% 773μg	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	204% 183mg	723% 651mg	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	12.6% 1.9mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	34.7% 347mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	48.7% 0.44mg	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	73% 5.84mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	147% 3.4mg	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	65.4% 458mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	82% 2795mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	249% 3742mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	28.5% 1055g	3700g per day for Men 19-50 years

Boiled Crookneck And Straightneck Summer Squash With Salt VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Crookneck And Straightneck Summer Squash with Salt or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt vs Frozen Chopped Broccoli:

• 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt have 1.5 times more Vitamin A, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Vitamin B2, 2.1 times more Vitamin B9, 3.6 times more Vitamin C, 7.4 times more Vitamin E and 13.5 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Crookneck And Straightneck Summer Squash with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Crookneck And Straightneck Summer Squash with Salt vs Frozen Chopped Broccoli:

• 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt have 2.3 times more Copper, 1.2 times more Magnesium, 13.5 times more Sodium and 1.4 times more Water than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1.9 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 10.2 times more Selenium and 1.6 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Crookneck And Straightneck Summer Squash with Salt and Frozen Chopped Broccoli contain similar levels of Potassium per 300 calories.
• 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Crookneck And Straightneck Summer Squash with Salt have 1.8 times more Fat, 2.5 times more Sugars and 2.2 times more Fructose than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 2 times more Fiber and 2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash with Salt.
• Both Boiled Crookneck And Straightneck Summer Squash with Salt and Frozen Chopped Broccoli offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.