Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g

Frozen Chopped Broccoli has 2 times more energy per 100g than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid. It has very low energy density when compared to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	126% 2g	45.7% 0.73g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	87.6% 114g	130g per day for Men 19-50 years
Sugars	36% 26g	63% 45.8g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	142% 54g	38g per day for Men 19-50 years
Protein	96% 54g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Vitamin A	111% 1000μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	124% 1.6mg	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	322% 1288μg	96% 385μg	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	1205% 1085mg	115% 104mg	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	156% 23.5mg	30.8% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	89.7% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Recommended Dietary Allowance
Calcium	108% 1077mg	46% 462mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	342% 3.08mg	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	195% 15.6mg	341% 27.3mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	162% 3.73mg	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	137% 962mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	109% 3692mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	101% 11mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	100% 3694g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 500 calories of Frozen Chopped Broccoli have 5.2 times more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9, 10.4 times more Vitamin C, 5.1 times more Vitamin E and 14.5 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 500 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.8 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid:

• 500 calories of Frozen Chopped Broccoli have 2.3 times more Calcium, 1.5 times more Manganese, 7 times more Selenium and 2.4 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 500 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 4.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium and 2.1 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid contain similar levels of Phosphorus, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 2.8 times more Omega 3 and 2.3 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid.
• While 500 kcal of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt contain 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt provide inadequate amounts of Omega 6 in 500 calories.