Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Frozen Broccoli Spears	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.35% 0.06g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.84% 4.96g	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	3.78% 2.74g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	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	11% 6.07g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Zucchini Summer Squash with Skin	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	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	8.1% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	25% 0.32mg	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	12% 47.6μg	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	151% 136mg	39.5% 35.5mg	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	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	11.7% 0.11mg	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	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	15.3% 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	15.2% 518mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5.1% 188g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Zucchini Summer Squash with Skin:

• 7 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 3.9 times more Vitamin B9, 3.8 times more Vitamin C, 11.3 times more Vitamin E and 23.6 times more Vitamin K than Zucchini Summer Squash with Skin.
• Both Frozen Broccoli Spears and Zucchini Summer Squash with Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Zucchini Summer Squash with Skin:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Calcium, 1.9 times more Iron, 1.4 times more Manganese, 1.6 times more Phosphorus and 9.5 times more Selenium than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.5 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Zucchini Summer Squash with Skin contain similar levels of Magnesium, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Zucchini Summer Squash with Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2 times more Omega 3, 1.7 times more Carbohydrate, 3 times more Fiber and 2.5 times more Protein than Zucchini Summer Squash with Skin.
• While 7 oz of Raw Zucchini Summer Squash with Skin contain 1.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Zucchini Summer Squash with Skin provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Zucchini Summer Squash with Skin

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

Both frozen broccoli spears and zucchini summer squash with skin are nutritious choices. Broccoli is rich in vitamins C, K, and A, as well as fiber and antioxidants. Zucchini is a good source of vitamins C and A, potassium, and fiber. Both vegetables can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being.

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

Both frozen broccoli spears and zucchini summer squash with skin are low in calories and high in fiber, making them great options for weight loss. However, broccoli spears are slightly lower in calories and higher in fiber compared to zucchini summer squash. Therefore, choosing frozen broccoli spears may help you lose weight easier. Remember to pair them with a balanced diet and regular physical activity for optimal results.

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

Both frozen broccoli spears and zucchini summer squash with skin are excellent choices for gaining muscle while training consistently. Broccoli is rich in protein, fiber, and antioxidants, while zucchini is a good source of vitamins and minerals. To support muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of vegetables like broccoli and zucchini. Aim to include a balance of plant-based proteins, whole grains, and healthy fats in your diet to support your training goals.

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

Both Frozen Broccoli Spears and Zucchini Summer Squash with Skin have relatively low environmental impacts compared to animal-based foods. However, producing Frozen Broccoli Spears typically requires more resources such as water and energy due to the freezing process. Zucchini Summer Squash with Skin, on the other hand, may have a slightly lower environmental impact as it can be grown locally and seasonally, reducing transportation emissions. Overall, both options are good choices for the environment compared to animal products.