Comparing Nutrients in 7 ounces Broccoli Raab VS Boiled Summer Squash, Zucchini, Includes Skin

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Summer Squash, Zucchini, Includes Skin	25%	17%	58%

Macro Nutrients

	Broccoli Raab	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	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	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Vitamin A	29% 260μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Summer Squash, Zucchini, Includes Skin	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.98% 37.7mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	15.4% 524mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Summer Squash, Zucchini, Includes Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Boiled Summer Squash, Zucchini, Includes Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Boiled Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Broccoli Raab have 2.3 times more Vitamin A, 4.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C, 13.5 times more Vitamin E and 53.3 times more Vitamin K than Boiled Summer Squash, Zucchini, Includes Skin.
• Both Broccoli Raab and Boiled Summer Squash, Zucchini, Includes Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Raw Broccoli Raab as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Boiled Summer Squash, Zucchini, Includes Skin:

• 7 ounces of Broccoli Raab have 6 times more Calcium, 5.8 times more Iron, 2.3 times more Manganese, 2 times more Phosphorus, 11 times more Sodium and 2.3 times more Zinc than Boiled Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 1.3 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Summer Squash, Zucchini, Includes Skin contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Boiled Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium
• Both Raw Broccoli Raab as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2 times more Omega 3, 2.7 times more Fiber and 2.8 times more Protein than Boiled Summer Squash, Zucchini, Includes Skin.
• While 7 oz of Boiled and Drained Summer Squash, Zucchini, Includes Skin contain 4.5 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Summer Squash, Zucchini, Includes Skin offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Broccoli Raab as well as Boiled and Drained Summer Squash, Zucchini, Includes Skin provide inadequate amounts of Energy and Omega 6 in seven ounces.