Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Summer Squash	24%	8%	68%

Macro Nutrients

	Frozen Broccoli Spears	Summer Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.07g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Summer Squash	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Summer Squash	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.08% 188g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Summer Squash:

• 7 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 3.2 times more Vitamin B9, 4 times more Vitamin C, 11.3 times more Vitamin E and 33.8 times more Vitamin K than Summer Squash.
• Both Frozen Broccoli Spears and Summer Squash provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Summer Squash:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese, 1.6 times more Phosphorus and 9.5 times more Selenium than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.4 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Summer Squash contain similar levels of Magnesium, Potassium, Zinc 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 Broccoli Spears have 2.2 times more Omega 3, 1.6 times more Carbohydrate, 2.7 times more Fiber and 2.5 times more Protein than Summer Squash.
• While 7 oz of Raw All Varieties Summer Squash contain 1.5 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw All Varieties Summer Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Summer Squash

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

Both frozen broccoli spears and summer squash are nutritious choices. Frozen broccoli spears are high in vitamins C, K, and folate, as well as fiber and antioxidants. Summer squash is a good source of vitamins A and C, as well as potassium and fiber. Both vegetables can contribute to a healthy diet, so it's beneficial to include a variety of vegetables in your meals for optimal nutrition.

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

Both frozen broccoli spears and summer squash are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to summer squash. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier. Remember to pair these vegetables with a variety of other nutrient-dense foods for a well-rounded and balanced diet.

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

Both frozen broccoli spears and summer squash are nutritious choices that can support muscle growth when training consistently. However, frozen broccoli spears are higher in protein and contain essential amino acids that are important for muscle building. Therefore, incorporating more frozen broccoli spears into your diet may be beneficial for gaining muscle mass.

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

Both Frozen Broccoli Spears and Summer Squash have a lower environmental impact compared to animal products. Broccoli requires more water and energy to grow and process compared to Summer Squash. However, both are generally considered to have a lower carbon footprint and water usage compared to animal-based foods. Choosing either Frozen Broccoli Spears or Summer Squash can be a sustainable choice for the environment.