Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Boiled Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Boiled Crookneck And Straightneck Summer Squash: 2632g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has very low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	126% 2g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	7.6% 1.3g	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	76.7% 100g	130g per day for Men 19-50 years
Sugars	36% 26g	90% 65.3g	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	47.5% 34.5g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	152% 57.7g	76% 29g	38g per day for Men 19-50 years
Protein	96% 54g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	111% 1000μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	158% 2.05mg	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	151% 605μg	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	339% 305mg	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	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	108% 1077mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	190% 1.7mg	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	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	180% 4.13mg	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	109% 763mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	67% 2480g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Crookneck And Straightneck Summer Squash Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Boiled Crookneck And Straightneck Summer Squash:

• 500 calories of Frozen Chopped Broccoli have 2.8 times more Vitamin B2, 1.2 times more Vitamin B6, 2.1 times more Vitamin B9, 3.6 times more Vitamin C, 7.4 times more Vitamin E and 13.5 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.5 times more Vitamin A, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin B1 per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Boiled Crookneck And Straightneck Summer Squash:

• 500 calories of Frozen Chopped Broccoli have 1.9 times more Calcium, 1.6 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 10.2 times more Selenium, 17.5 times more Sodium and 1.6 times more Zinc than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 2.3 times more Copper and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Crookneck And Straightneck Summer Squash contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Boiled Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 2 times more Fiber and 2 times more Protein than Boiled Crookneck And Straightneck Summer Squash.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash contain 1.8 times more Fat, 2.5 times more Sugars and 2.2 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Crookneck And Straightneck Summer Squash offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in 500 calories.