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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 2.12g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.099g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	5.22% 2g	38g per day for Men 19-50 years
Protein	10% 5.6g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	15.2% 518mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 188g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B9, 5 times more Vitamin C, 6.5 times more Vitamin E and 23.6 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• Both Raw Broccoli and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 2.9 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 1.2 times more Potassium, 12.5 times more Selenium, 4.1 times more Sodium and 1.3 times more Zinc than Raw Zucchini Summer Squash with Skin.
• Both Raw Broccoli and Raw Zucchini Summer Squash with Skin have similar amounts of Copper, Magnesium, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2 times more Energy, 2.1 times more Carbohydrate, 2.6 times more Fiber and 2.3 times more Protein than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.5 times more Sugars and 2 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Zucchini Summer Squash with Skin have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.