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

Weight per 300 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 2000g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.9 times more energy per unit of mass than Boiled and Drained Summer Squash, Zucchini, Includes Skin, which is very low in comparison to other foods. Boiled Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Summer Squash, Zucchini, Includes Skin or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	118% 1.88g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	0.82% 0.14g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	47% 34.2g	21.7% 15.8g	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	52.6% 20g	84.6% 32g	38g per day for Men 19-50 years
Protein	40.7% 22.8g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	124% 1120μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.76mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	107% 1.4mg	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	150% 600μg	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	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	40.5% 0.36mg	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	93% 7.4mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	104% 2.4mg	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	106% 740mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	155% 5280mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	26.3% 972g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Summer Squash, Zucchini, Includes Skin or Cooked Chopped Frozen Broccoli?

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

• 300 calories of Boiled Summer Squash, Zucchini, Includes Skin have 2 times more Vitamin A, 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin B2, 1.7 times more Vitamin C, 5.9 times more Vitamin E and 11.2 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Summer Squash, Zucchini, Includes Skin have 2.9 times more Copper, 2.7 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 3.5 times more Potassium, 2.2 times more Zinc and 2 times more Water than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.9 times more Selenium and 2 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Chopped Frozen Broccoli contain similar levels of Calcium and Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Summer Squash, Zucchini, Includes Skin have 5.6 times more Fat, 4.2 times more Omega 3, 8.3 times more Omega 6 and 2.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Fiber and 1.5 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6