Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	NA	38g per day for Men 19-50 years
Protein	11% 6.15g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.2% 0.3mg	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	27.8% 111μg	15% 59.5μg	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	88.4% 79.6mg	5.07% 4.56mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	21.6% 0.19mg	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	15% 1.2mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	20.7% 0.48mg	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% 97mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Summer Squash, Zucchini, Italian Style per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Canned Summer Squash, Zucchini, Italian Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Canned Summer Squash, Zucchini, Italian Style:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B9 and 17.4 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Cooked Chopped Frozen Broccoli and Canned Summer Squash, Zucchini, Italian Style provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Canned Summer Squash, Zucchini, Italian Style:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Calcium and 1.7 times more Phosphorus than Canned Summer Squash, Zucchini, Italian Style.
• While 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 2.9 times more Copper, 1.9 times more Potassium and 34 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Iron, Magnesium, Manganese, Zinc and Water per seven ounces.
• 7 ounces of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Omega 3 and 3 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• While 7 oz of Canned Summer Squash, Zucchini, Italian Style contain 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 7 ounces of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy and Omega 6 in seven ounces.