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

Weight per 500 calories

• Cooked Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 2.1 times more energy per unit of mass than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin, which is low in comparison to other foods. Cooked Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Summer Squash, Zucchini, Includes Skin or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	4.3% 0.73g	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	79% 103g	130g per day for Men 19-50 years
Sugars	68.6% 49.7g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	101% 38.2g	124% 47g	38g per day for Men 19-50 years
Protein	60.4% 34g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	29.4% 265μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	220% 2.86mg	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	59% 235μg	386% 1543μg	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	121% 109mg	1030% 927mg	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	23.5% 3.53mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	176% 14mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	120% 2.77mg	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	105% 735mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	168% 5706mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	53.5% 5.9mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	75.3% 2786g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.2 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6, 6.6 times more Vitamin B9, 8.5 times more Vitamin C, 5.9 times more Vitamin E and 16.3 times more Vitamin K than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 1.6 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.4 times more Potassium and 2.2 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Phosphorus, 3.9 times more Selenium and 10 times more Sodium than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Boiled and Drained Broccoli have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin have 2.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Fat and 1.7 times more Omega 3 than Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Frozen Summer Squash, Zucchini, Includes Skin as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.