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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Crookneck And Straightneck Summer Squash	14%	5%	81%

Macro Nutrients

	Broccoli	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.4% 0.17mg	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	31.3% 125μg	5.95% 24μg	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	197% 177mg	14% 12.7mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	18.7% 0.17mg	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% 1.45mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	14% 0.32mg	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	18.7% 131mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.02% 186g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.2 times more Vitamin A, 1.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 6.5 times more Vitamin B5, 2 times more Vitamin B6, 5.3 times more Vitamin B9 and 13.9 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Raw Broccoli as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 2.6 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 12.5 times more Selenium and 6.6 times more Sodium than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• While Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.7 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.7 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Fiber and 3.4 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
• Both Raw Broccoli as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.