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

Weight per 500 calories

• Broccoli: 1471g
• Boiled Crookneck And Straightneck Summer Squash: 2632g

Broccoli has 1.8 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	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	5.6% 5.44g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	75% 98g	76.7% 100g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	% 24g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 7.1g	g per day for Men 19-50 years
Fiber	101% 38.2g	76% 29g	38g per day for Men 19-50 years
Protein	74% 41.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	69% 691mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	134% 10.7mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	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	139% 971mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	67% 2480g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 4.3 times more Vitamin C, 3.6 times more Vitamin E and 12.9 times more Vitamin K than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 3.2 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli has 1.3 times more Phosphorus, 7 times more Selenium and 18.4 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.4 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese and 1.9 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Calcium, Iron, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.9 times more Fat, 2.3 times more Omega 3, 1.8 times more Omega 6, 2.6 times more Sugars and 3.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.