Comparing Nutrients in 500 calories Summer Squash VS Cooked Broccoli Raab

Weight per 500 calories

• Summer Squash: 3125g
• Cooked Broccoli Raab: 2000g

Cooked Broccoli Raab 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.

Discover which food has more nutrients per 500 calories - Summer Squash or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Summer Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	3.65% 0.62g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	95% 68.8g	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 3g	g per day for Men 19-50 years
Fiber	90% 34.4g	147% 56g	38g per day for Men 19-50 years
Protein	67.5% 38g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	252% 40.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	179% 8.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	338% 4.4mg	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	355% 1420μg	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	822% 740mg	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	337% 50.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	4267% 5120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	47% 469mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	167% 1.5mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	330% 7.6mg	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	234% 1640mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	202% 6860mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	74.7% 1120mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	98% 11mg	11mg per day for Men 19-50 years
Water	80% 2958g	49.4% 1828g	3700g per day for Men 19-50 years

Summer Squash VS Cooked Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Summer Squash or Cooked Broccoli Raab?

Lets compare vitamin content per 500 calories of Summer Squash vs Cooked Broccoli Raab:

• 500 calories of Summer Squash have 1.6 times more Vitamin B2 and 1.5 times more Vitamin B6 than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 14.5 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B9, 1.4 times more Vitamin C, 13.5 times more Vitamin E and 54.6 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Raw All Varieties Summer Squash as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Summer Squash vs Cooked Broccoli Raab:

• 500 calories of Summer Squash have 1.6 times more Water than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 5 times more Calcium, 2.3 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 4.2 times more Selenium and 17.9 times more Sodium than Raw All Varieties Summer Squash.
• Both Summer Squash and Cooked Broccoli Raab contain similar levels of Copper, Magnesium, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash have 1.7 times more Carbohydrate, 5.5 times more Sugars and 6.2 times more Fructose than Cooked Broccoli Raab.
• While 500 kcal of Cooked Broccoli Raab contain 1.8 times more Fat, 2.3 times more Omega 3, 1.6 times more Fiber and 2 times more Protein than Raw All Varieties Summer Squash.
• Both Summer Squash and Cooked Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw All Varieties Summer Squash as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.