Comparing Nutrients in 500 calories Boiled Summer Squash, Zucchini, Includes Skin VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Summer Squash, Zucchini, Includes Skin: 3333g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.9 times more energy per unit of mass than Boiled and Drained Summer Squash, Zucchini, Includes Skin, which is very low in comparison to other foods. Boiled Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.93g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	71% 92g	130g per day for Men 19-50 years
Sugars	78.6% 57g	35% 25.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	136% 51.7g	38g per day for Men 19-50 years
Protein	68% 38g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	207% 1867μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.17mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	232% 3mg	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	233% 933μg	405% 1621μg	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	478% 430mg	1308% 1178mg	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	26.7% 4mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Summer Squash, Zucchini, Includes Skin	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	60% 600mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	69% 0.62mg	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	154% 12.3mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	192% 4.4mg	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	176% 1233mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	259% 8800mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	85.8% 3174g	42% 1561g	3700g per day for Men 19-50 years

Boiled Summer Squash, Zucchini, Includes Skin VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Summer Squash, Zucchini, Includes Skin or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Boiled Summer Squash, Zucchini, Includes Skin vs Frozen Broccoli Spears:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 1.9 times more Vitamin A, 2.1 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.5 times more Vitamin B2, 1.7 times more Vitamin B9, 2.7 times more Vitamin C, 5.8 times more Vitamin E and 12.5 times more Vitamin K than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• Both Boiled and Drained Summer Squash, Zucchini, Includes Skin as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Summer Squash, Zucchini, Includes Skin vs Frozen Broccoli Spears:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 2.8 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 2 times more Potassium, 1.9 times more Zinc and 2 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 4.9 times more Selenium and 2.9 times more Sodium than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Frozen Broccoli Spears contain similar levels of Calcium and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Summer Squash, Zucchini, Includes Skin have 2 times more Fat, 1.5 times more Omega 3, 3 times more Omega 6 and 2.2 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Summer Squash, Zucchini, Includes Skin.
• Both Boiled Summer Squash, Zucchini, Includes Skin and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6