Comparing Nutrients in 5 ounces Broccoli Raab VS Summer Squash

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Summer Squash	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	3.65% 4.75g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.3% 3.1g	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	0.33% 0.24g	1.86% 1.35g	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	% 0.14g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.043g	g per day for Men 19-50 years
Fiber	10% 3.83g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Summer Squash	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	23.8% 0.31mg	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	29.4% 118μg	10.3% 41μg	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	32% 28.6mg	26.8% 24mg	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	15.3% 2.3mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Summer Squash	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	8.03% 0.072mg	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	38% 3.03mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	10.8% 0.25mg	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	14.8% 103mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Summer Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Summer Squash:

• 5 ounces of Broccoli Raab have 13.1 times more Vitamin A, 3.4 times more Vitamin B1, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.9 times more Vitamin B9, 13.5 times more Vitamin E and 74.7 times more Vitamin K than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 1.3 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Summer Squash provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Summer Squash:

• 5 ounces of Broccoli Raab have 7.2 times more Calcium, 6.1 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 16.5 times more Sodium and 2.7 times more Zinc than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 1.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Summer Squash contain similar levels of Copper and Water per five ounces.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 3.4 times more Omega 3, 2.5 times more Fiber and 2.6 times more Protein than Summer Squash.
• While 5 oz of Raw All Varieties Summer Squash contain 5.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Summer Squash offer comparable quantities of Carbohydrate per five ounces.
• Both Raw Broccoli Raab as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in five ounces.