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

Weight per 300 calories

• Boiled Crookneck And Straightneck Summer Squash: 1579g
• Broccoli: 882g

Raw Broccoli has 1.8 times more energy per unit of mass than Boiled and Drained Crookneck And Straightneck Summer Squash, which is low in comparison to other foods. Boiled Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.35% 6.16g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.55% 0.77g	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	46% 60g	45% 58.6g	130g per day for Men 19-50 years
Sugars	54% 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	28.5% 20.7g	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	% 14.4g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 4.26g	% 0.88g	g per day for Men 19-50 years
Fiber	45.7% 17.4g	60.4% 23g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	98% 884μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	91% 363μg	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	204% 183mg	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	12.6% 1.9mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	Broccoli	Recommended Dietary Allowance
Calcium	34.7% 347mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	73% 5.84mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	60% 253mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	65.4% 458mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	82% 2795mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.05% 15.8mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	31.6% 3.47mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	40.2% 1488g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 3.2 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 4.3 times more Vitamin C, 3.6 times more Vitamin E and 12.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck 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 Crookneck And Straightneck Summer Squash vs Broccoli:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2.4 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Phosphorus, 7 times more Selenium and 18.4 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Broccoli have similar amounts of Calcium, Iron, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 1.9 times more Fat, 2.3 times more Omega 3, 1.8 times more Omega 6, 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw Broccoli have similar amounts of Energy, Saturated Fat and Carbohydrate per 300 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.