Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Summer Squash	24%	8%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Summer Squash	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.39% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.02% 4.37g	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	2.27% 1.65g	2.6% 1.9g	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	% 1.5g	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Summer Squash	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33.3% 0.43mg	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	33.2% 133μg	14.4% 57.5μg	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	124% 112mg	37.5% 33.7mg	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	16% 2.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Summer Squash	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11.2% 0.1mg	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	20% 1.6mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15% 0.35mg	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% 99mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Summer Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Summer Squash:

• 7 ounces of Frozen Chopped Broccoli have 5.2 times more Vitamin A, 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, 3.3 times more Vitamin C, 10.2 times more Vitamin E and 27 times more Vitamin K than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.5 times more Vitamin B2 and 1.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Summer Squash provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Summer Squash:

• 7 ounces of Frozen Chopped Broccoli have 3.7 times more Calcium, 2.3 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 14 times more Selenium and 1.7 times more Zinc than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Summer Squash contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.9 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Fiber and 2.3 times more Protein than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Summer Squash

What are the health benefits of Frozen Chopped Broccoli compared to Summer Squash?

Both frozen chopped broccoli and summer squash are nutritious options, but broccoli is higher in vitamins C and K, as well as fiber. Summer squash is a good source of vitamin A and potassium. Including a variety of vegetables in your diet is important for overall health and nutrient intake.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Summer Squash?

Both frozen chopped broccoli and summer squash are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to summer squash. Therefore, incorporating more frozen chopped broccoli into your diet may help you lose weight easier. Remember to pair these vegetables with a variety of nutrient-dense foods to ensure you are meeting all your nutritional needs while on a weight loss journey.

Should I eat more Frozen Chopped Broccoli or more Summer Squash to gain more muscles while training consistently?

Both frozen chopped broccoli and summer squash are great choices for building muscle while training consistently. However, frozen chopped broccoli is higher in protein and fiber, which are important nutrients for muscle growth and recovery. Therefore, including more frozen chopped broccoli in your diet may be beneficial for gaining muscle.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Summer Squash?

Frozen chopped broccoli has a lower environmental impact compared to summer squash. Broccoli requires less water, land, and energy to grow, making it a more sustainable option. Additionally, broccoli has a longer shelf life when frozen, reducing food waste.