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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Summer Squash, Zucchini, Includes Skin with Salt	25%	17%	58%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.68% 0.12g	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	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.7% 3.4g	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	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	% 1.5g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.2% 0.16mg	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% 55.6μg	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	28.4% 25.6mg	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	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Summer Squash, Zucchini, Includes Skin with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11.5% 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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15% 0.34mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	15.4% 524mg	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	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.1% 189g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Boiled 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 Frozen Chopped Broccoli vs Boiled Summer Squash, Zucchini, Includes Skin with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 4.4 times more Vitamin C, 10.2 times more Vitamin E and 19.3 times more Vitamin K than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• Both Frozen Chopped Broccoli and Boiled Summer Squash, Zucchini, Includes Skin with Salt provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B2 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 3.1 times more Calcium, 2.2 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 14 times more Selenium and 1.5 times more Zinc than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 7 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.4 times more Copper and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Summer Squash, Zucchini, Includes Skin with Salt contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Carbohydrate, 3 times more Fiber and 2.5 times more Protein than Boiled Summer Squash, Zucchini, Includes Skin with Salt.
• While 7 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt contain 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Summer Squash, Zucchini, Includes Skin with Salt offer comparable quantities of Omega 3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.