Comparing Nutrients in 300 calories Zucchini Summer Squash with Skin VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Zucchini Summer Squash with Skin: 1765g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.6 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is very low in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Zucchini Summer Squash with Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.82% 5.65g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.5g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	42.2% 55g	44% 57.3g	130g per day for Men 19-50 years
Sugars	61% 44g	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	33.6% 24.4g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	46.4% 17.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	38% 21.4g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	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	106% 424μg	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	351% 316mg	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	14% 2.1mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.2% 76μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	28.2% 282mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	81.6% 6.53mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	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	96% 671mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	135% 4606mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.65mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	45.2% 1673g	26.3% 972g	3700g per day for Men 19-50 years

Zucchini Summer Squash With Skin VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

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

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

• 300 calories of Zucchini Summer Squash with Skin have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.1 times more Vitamin A, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, 6.7 times more Vitamin E and 12.4 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with 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 Zucchini Summer Squash with Skin vs Cooked Chopped Frozen Broccoli:

• 300 calories of Zucchini Summer Squash with Skin have 2.6 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 1.9 times more Zinc and 1.7 times more Water than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Calcium and 2.1 times more Selenium than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Zucchini Summer Squash with Skin have 2.4 times more Omega 3 and 2.8 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Fiber and 1.6 times more Protein than Raw Zucchini Summer Squash with Skin.
• Both Zucchini Summer Squash with Skin and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Zucchini Summer Squash with Skin as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.