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

Weight per 500 calories

• Frozen Crookneck And Straightneck Summer Squash: 2500g
• Broccoli: 1471g

Raw Broccoli has 1.7 times more energy per unit of mass than Frozen Crookneck And Straightneck Summer Squash, Unprepared, which is low in comparison to other foods. Frozen Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Crookneck And Straightneck Summer Squash	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	79% 30g	101% 38.2g	38g per day for Men 19-50 years
Protein	37% 20.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crookneck And Straightneck Summer Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	39% 350μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	198% 2.57mg	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	75% 300μg	232% 926μg	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	178% 160mg	1458% 1312mg	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crookneck And Straightneck Summer Squash	Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	236% 2.13mg	80% 0.72mg	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	150% 12mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	134% 3.1mg	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	125% 875mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	154% 5225mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.3 times more Vitamin A, 1.4 times more Vitamin B2, 3.8 times more Vitamin B5, 3.1 times more Vitamin B9 and 8.2 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 2.9 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 1.5 times more Zinc and 1.8 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 7.4 times more Selenium and 3.9 times more Sodium than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Raw Broccoli have similar amounts of Iron, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Crookneck And Straightneck Summer Squash, Unprepared has 1.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Fat, 2.3 times more Saturated Fat, 1.3 times more Fiber and 2 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared and Raw Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Frozen Crookneck And Straightneck Summer Squash, Unprepared as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.