Comparing Nutrients in 500 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Broccoli Raab

Weight per 500 calories

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid: 3846g
• Broccoli Raab: 2273g

Raw Broccoli Raab has 1.7 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is very low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Discover which food has more nutrients per 500 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	45.7% 0.73g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	87.6% 114g	50% 64.8g	130g per day for Men 19-50 years
Sugars	63% 45.8g	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	NA	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	NA	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	142% 54g	161% 61.4g	38g per day for Men 19-50 years
Protein	42% 23.5g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.3% 0.62mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	96% 385μg	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	115% 104mg	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	30.8% 4.6mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89.7% 108μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	Broccoli Raab	Recommended Dietary Allowance
Calcium	46% 462mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	342% 3.08mg	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	341% 27.3mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	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	115% 808mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	109% 3692mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	100% 3694g	57% 2103g	3700g per day for Men 19-50 years

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Broccoli Raab?

Lets compare vitamin content per 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 15.5 times more Vitamin A, 6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 4.9 times more Vitamin B9, 4.4 times more Vitamin C, 8 times more Vitamin E and 47.3 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt 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, Crookneck And Straightneck, Canned, Drained, Solid vs Broccoli Raab:

• 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 3.2 times more Copper and 1.8 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 5.3 times more Calcium, 1.8 times more Iron, 2.4 times more Manganese, 2.1 times more Phosphorus, 3 times more Selenium, 3.9 times more Sodium and 1.6 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Broccoli Raab contain similar levels of Magnesium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid have 1.8 times more Carbohydrate and 5.3 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 4.1 times more Fat, 5.9 times more Omega 3 and 3.1 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid and Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.