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

Weight per 300 calories

• Zucchini Summer Squash with Skin: 1765g
• Broccoli: 882g

Raw Broccoli has 2 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Zucchini Summer Squash with Skin	24%	14%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.82% 5.65g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	4.63% 1.5g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	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	42.2% 55g	45% 58.6g	130g per day for Men 19-50 years
Sugars	61% 44g	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	33.6% 24.4g	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	% 19g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.88g	g per day for Men 19-50 years
Fiber	46.4% 17.6g	60.4% 23g	38g per day for Men 19-50 years
Protein	38% 21.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.66mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.7% 7.96mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	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	106% 424μg	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	351% 316mg	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	63.2% 76μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Calcium	28.2% 282mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	81.6% 6.53mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	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	96% 671mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	135% 4606mg	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	9.4% 141mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	51.3% 5.65mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	45.2% 1673g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Zucchini Summer Squash with Skin has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin A, 1.4 times more Vitamin B5, 1.3 times more Vitamin B9, 2.5 times more Vitamin C, 3.3 times more Vitamin E and 11.8 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin as well as Raw 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 Broccoli:

• Raw Zucchini Summer Squash with Skin has 2.2 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.7 times more Potassium, 1.6 times more Zinc and 2.1 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 6.3 times more Selenium and 2.1 times more Sodium than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Zucchini Summer Squash with Skin has 1.7 times more Fat, 1.5 times more Saturated Fat, 1.9 times more Omega 3, 1.2 times more Omega 6, 2.9 times more Sugars and 4.1 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Fiber than Raw Zucchini Summer Squash with Skin.
• Both Raw Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.