Comparing Nutrients in 500 calories Summer Squash VS Frozen Chopped Broccoli

Weight per 500 calories

• Summer Squash: 3125g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.6 times more energy per unit of mass than Raw All Varieties Summer Squash, which is very low in comparison to other foods. Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Summer Squash or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	70.7% 92g	130g per day for Men 19-50 years
Sugars	95% 68.8g	36% 26g	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	41% 29.7g	22% 16g	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	% 23.4g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0.94g	NA	g per day for Men 19-50 years
Fiber	90% 34.4g	152% 57.7g	38g per day for Men 19-50 years
Protein	67.5% 38g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	192% 2.5mg	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	227% 906μg	322% 1288μg	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	590% 531mg	1205% 1085mg	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	25% 3.75mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	47% 469mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	81% 0.73mg	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	137% 11mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	246% 5.65mg	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	170% 1188mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	80% 2958g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Raw All Varieties Summer Squash have 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Vitamin A, 1.4 times more Vitamin B9, 2 times more Vitamin C, 6.3 times more Vitamin E and 16.6 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw All Varieties Summer Squash have 2.2 times more Copper, 1.5 times more Magnesium, 1.2 times more Phosphorus, 2 times more Potassium and 1.7 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Calcium, 1.4 times more Iron, 8.6 times more Selenium and 7.4 times more Sodium than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw All Varieties Summer Squash have 1.7 times more Omega 6, 2.6 times more Sugars and 1.9 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Fiber and 1.4 times more Protein than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw All Varieties Summer Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.