Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli VS Summer Squash

Weight per 500 calories

• Boiled Spears Frozen Broccoli: 1786g
• Summer Squash: 3125g

Boiled Spears Frozen Broccoli have 1.8 times more energy per 100g than Summer Squash. It has very low energy density when compared to other foods. Raw All Varieties Summer Squash having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Summer Squash	24%	8%	68%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	5.8% 5.63g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	6.07% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	80.5% 105g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	95% 68.8g	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	NA	41% 29.7g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.94g	g per day for Men 19-50 years
Fiber	141% 53.6g	90% 34.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Summer Squash	Recommended Dietary Allowance
Vitamin A	101% 911μg	34.7% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	341% 4.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	524% 6.8mg	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	134% 536μg	227% 906μg	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	590% 531mg	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	25% 3.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Summer Squash	Recommended Dietary Allowance
Calcium	91% 911mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	177% 1.6mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	238% 5.47mg	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	140% 982mg	170% 1188mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	241% 8188mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	28.6% 429mg	4.17% 62.5mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	82.4% 9.06mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	80% 2958g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Summer Squash Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli or Summer Squash?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli vs Summer Squash:

• 500 calories of Boiled Spears Frozen Broccoli have 2.9 times more Vitamin A, 1.3 times more Vitamin C, 6.3 times more Vitamin E and 16.8 times more Vitamin K than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Summer Squash provide similar amounts of Vitamin B5 per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli vs Summer Squash:

• 500 calories of Boiled Spears Frozen Broccoli have 1.9 times more Calcium, 5.4 times more Selenium and 6.9 times more Sodium than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 2.1 times more Copper, 1.5 times more Magnesium, 2.5 times more Potassium, 1.7 times more Zinc and 1.8 times more Water than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Summer Squash contain similar levels of Iron, Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli have 1.6 times more Fiber and 1.5 times more Protein than Summer Squash.
• While 500 kcal of Raw All Varieties Summer Squash contain 2.3 times more Omega 3 and 2.6 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Summer Squash offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in 500 calories.