Comparing Nutrients in 7 ounces Boiled Broccoli VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%

Macro Nutrients

	Boiled Broccoli	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	4.53% 5.9g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	4.63% 3.35g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	17% 153μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	6.87% 0.089mg	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	53.6% 214μg	3.97% 16μg	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	143% 129mg	8.16% 7.34mg	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	19% 2.88mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	10.4% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	20% 0.46mg	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	19% 133mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 7 ounces of Boiled Broccoli have 8.6 times more Vitamin A, 1.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 4.4 times more Vitamin B6, 13.5 times more Vitamin B9, 17.5 times more Vitamin C, 12.1 times more Vitamin E and 33.6 times more Vitamin K than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Broccoli as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt:

• 7 ounces of Boiled Broccoli have 2.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Potassium, 8 times more Selenium and 2.3 times more Zinc than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• While 7 oz of Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt contain 5.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 3.5 times more Omega 3, 2.4 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt.
• Both Boiled and Drained Broccoli as well as Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.