Comparing Nutrients in 7 ounces Broccoli Raab VS Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Crookneck And Straightneck Summer Squash	18%	11%	71%

Macro Nutrients

	Broccoli Raab	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	7.9% 5.7g	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	0.47% 0.34g	4.35% 3.16g	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	% 0.2g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.12g	g per day for Men 19-50 years
Fiber	14% 5.36g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.58% 2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	16% 0.21mg	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	41% 165μg	9.43% 37.7μg	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	44.5% 40mg	42.6% 38.3mg	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	21.4% 3.2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	20.3% 0.18mg	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	53% 4.25mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Crookneck And Straightneck Summer Squash per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Broccoli Raab have 16.4 times more Vitamin A, 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 4.4 times more Vitamin B9, 12.5 times more Vitamin E and 70 times more Vitamin K than Crookneck And Straightneck Summer Squash.
• Both Broccoli Raab and Crookneck And Straightneck Summer Squash provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Broccoli Raab as well as Raw Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Crookneck And Straightneck Summer Squash:

• 7 ounces of Broccoli Raab have 5.1 times more Calcium, 4.9 times more Iron, 2.3 times more Manganese, 2.3 times more Phosphorus, 16.5 times more Sodium and 2.7 times more Zinc than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 2.2 times more Copper than Raw Broccoli Raab.
• Both Broccoli Raab and Crookneck And Straightneck Summer Squash contain similar levels of Magnesium, Potassium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 4.4 times more Omega 3, 2.7 times more Fiber and 3.1 times more Protein than Crookneck And Straightneck Summer Squash.
• While 7 oz of Raw Crookneck And Straightneck Summer Squash contain 1.4 times more Carbohydrate, 7.6 times more Sugars and 9.4 times more Fructose than Raw Broccoli Raab.
• 7 ounces of Crookneck And Straightneck Summer Squash provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Crookneck And Straightneck Summer Squash

What are the health benefits of Broccoli Raab compared to Crookneck And Straightneck Summer Squash?

Broccoli raab is a good source of vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and fiber, which can help support a healthy immune system and digestion. Crookneck and straightneck summer squash are rich in vitamins A and C, as well as potassium and fiber. Both vegetables offer health benefits, but broccoli raab may have a slight edge due to its higher vitamin and mineral content.

Can I lose weight easier by eating more Broccoli Raab or Crookneck And Straightneck Summer Squash?

Both Broccoli Raab and Crookneck and Straightneck Summer Squash are low in calories and high in fiber, making them great choices for weight loss. However, Broccoli Raab is slightly lower in calories and higher in fiber compared to Summer Squash, which may help with weight loss. Additionally, Broccoli Raab is a good source of vitamins and minerals that can support overall health and weight management. Incorporating both vegetables into a balanced diet can help you achieve your weight loss goals.

Should I eat more Broccoli Raab or more Crookneck And Straightneck Summer Squash to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both broccoli raab and summer squash are nutritious options, but broccoli raab is higher in protein and iron, which are important nutrients for muscle growth and recovery. Incorporating both into your diet can help support your muscle-building goals.

What is the environmental impact of producing Broccoli Raab compared to Crookneck And Straightneck Summer Squash?

Broccoli Raab generally has a lower environmental impact compared to Crookneck and Straightneck Summer Squash. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab is typically harvested quickly, whereas Summer Squash can have a longer growing period, leading to higher resource use.