Comparing Nutrients in 300 calories Boiled Summer Squash, Zucchini, Includes Skin VS Boiled Broccoli

Weight per 300 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 2000g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 2.3 times more energy per unit of mass than Boiled and Drained Summer Squash, Zucchini, Includes Skin, which is low in comparison to other foods. Boiled Summer Squash, Zucchini, Includes Skin having very low energy density.

Which food has more nutrients per 300 calories - Boiled Summer Squash, Zucchini, Includes Skin or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	47% 34.2g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	52.6% 20g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	40.7% 22.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	124% 1120μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	132% 1.7mg	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	140% 560μg	231% 926μg	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	287% 258mg	618% 556mg	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	16% 2.4mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	93% 7.4mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	72.3% 1.66mg	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	106% 740mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	155% 5280mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Summer Squash, Zucchini, Includes Skin vs Boiled Broccoli:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 1.7 times more Vitamin A, 1.3 times more Vitamin B1 and 2.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Vitamin B2, 1.7 times more Vitamin B9, 2.2 times more Vitamin C, 5.2 times more Vitamin E and 14.4 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Summer Squash, Zucchini, Includes Skin vs Boiled Broccoli:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Zinc and 2.5 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Selenium and 5.9 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Boiled and Drained Broccoli have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Summer Squash, Zucchini, Includes Skin have 2 times more Fat, 2.1 times more Saturated Fat, 1.8 times more Omega 3, 2.7 times more Omega 6 and 2.9 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fiber than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.