Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Baby Zucchini Squash

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Baby Zucchini Squash: 2381g

Cooked Chopped Frozen Broccoli has 1.3 times more energy per 100g than Baby Zucchini Squash. It has very low energy density when compared to other foods. Raw Baby Zucchini Squash having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Baby Zucchini Squash?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	9.8% 9.52g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	6.18% 1.98g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	158% 2.52g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	57% 74g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	NA	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	141% 53.6g	69% 26g	38g per day for Men 19-50 years
Protein	99% 55.4g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	101% 911μg	66% 595μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	105% 16.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	175% 8.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	260% 3.4mg	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	250% 1000μg	119% 476μg	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	796% 716mg	902% 812mg	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	157% 23.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	59% 589mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	257% 2.3mg	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	136% 11mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	203% 4.67mg	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	125% 875mg	316% 2214mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	321% 10929mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	180% 19.8mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	59.7% 2208g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Baby Zucchini Squash:

• Boiled Chopped Frozen Broccoli has 1.5 times more Vitamin A, 1.7 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 2.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Baby Zucchini Squash have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Baby Zucchini Squash:

• Boiled Chopped Frozen Broccoli has 1.8 times more Selenium and 2.8 times more Sodium than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 3.8 times more Copper, 1.7 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus, 4.3 times more Potassium, 4 times more Zinc and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Baby Zucchini Squash have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 1.3 times more Carbohydrate and 2 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 4.4 times more Fat, 6.1 times more Saturated Fat, 3.4 times more Omega 3 and 6.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Baby Zucchini Squash have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.