Comparing Nutrients in 500 calories Summer Squash VS Broccoli Raab

Weight per 500 calories

• Summer Squash: 3125g
• Broccoli Raab: 2273g

Raw Broccoli Raab has 1.4 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 Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Summer Squash	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	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	6.07% 1.03g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	95% 68.8g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 0.94g	% 2.5g	g per day for Men 19-50 years
Fiber	90% 34.4g	161% 61.4g	38g per day for Men 19-50 years
Protein	67.5% 38g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	34.7% 313μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	341% 4.44mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.2mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	524% 6.8mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Broccoli Raab	Recommended Dietary Allowance
Calcium	47% 469mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	238% 5.47mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	241% 8188mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.06mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	80% 2958g	57% 2103g	3700g per day for Men 19-50 years

Summer Squash VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 calories of Summer Squash have 1.5 times more Vitamin B2 and 1.8 times more Vitamin B6 than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 9.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.1 times more Vitamin B9, 9.8 times more Vitamin E and 54.3 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab provide similar amounts of Vitamin C per 500 calories.
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Summer Squash have 1.7 times more Copper, 1.8 times more Potassium and 1.4 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.2 times more Calcium, 4.4 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Selenium, 12 times more Sodium and 1.9 times more Zinc than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash have 1.6 times more Carbohydrate, 8 times more Sugars and 7.7 times more Fructose than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2 times more Fat, 2.5 times more Omega 3, 1.8 times more Fiber and 1.9 times more Protein than Raw All Varieties Summer Squash.
• Both Summer Squash and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• Both Raw All Varieties Summer Squash as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.