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

Weight per 300 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 1765g
• Broccoli: 882g

Raw Broccoli has 2 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	48.3% 63g	45% 58.6g	130g per day for Men 19-50 years
Sugars	41% 30g	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	NA	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	60.4% 23g	60.4% 23g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.3% 0.72mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.68mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	35.3% 141μg	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	72.5% 65.3mg	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	14% 2.1mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.8% 74μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	106% 8.47mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	54.6% 229mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	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	63% 441mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	101% 3424mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.3mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	45% 1672g	21.3% 788g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B6, 3.9 times more Vitamin B9, 12.1 times more Vitamin C, 3.3 times more Vitamin E and 12.1 times more Vitamin K than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.9 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium, 2.2 times more Manganese, 1.2 times more Potassium and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Calcium, 1.3 times more Phosphorus, 6.3 times more Selenium and 8.3 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Raw Broccoli have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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