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

Weight per 300 calories

• Zucchini Summer Squash with Skin: 1765g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is low in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Zucchini Summer Squash with Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.82% 5.65g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.5g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	42.2% 55g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	61% 44g	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	33.6% 24.4g	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	% 19g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.69g	g per day for Men 19-50 years
Fiber	46.4% 17.6g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	38% 21.4g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	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	106% 424μg	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	351% 316mg	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	14% 2.1mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.2% 76μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	28.2% 282mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	81.6% 6.53mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	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	96% 671mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	135% 4606mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.65mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	45.2% 1673g	20.7% 765g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.7 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Vitamin A, 1.5 times more Vitamin B5, 2.2 times more Vitamin B9, 1.8 times more Vitamin C, 5.9 times more Vitamin E and 15.9 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Boiled Broccoli:

• Raw Zucchini Summer Squash with Skin has 1.8 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.8 times more Potassium, 1.5 times more Zinc and 2.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.9 times more Selenium and 2.5 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Broccoli have similar amounts of Calcium, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Zucchini Summer Squash with Skin has 1.6 times more Fat, 2.2 times more Saturated Fat, 1.2 times more Omega 6, 3.7 times more Sugars and 3.8 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.