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

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.46% 7.1g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	20% 0.26mg	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	4.96% 20μg	15% 59.5μg	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	11.7% 10.5mg	88.4% 79.6mg	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	1.6% 0.24mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	9.5% 0.085mg	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	12.7% 1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	28% 0.64mg	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	7.94% 55.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 5.1 times more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 3 times more Vitamin B9, 7.6 times more Vitamin C, 11 times more Vitamin E and 21 times more Vitamin K than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin have 1.2 times more Potassium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.8 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 9.5 times more Selenium and 1.4 times more Zinc than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Boiled Spears Frozen Broccoli contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Frozen Summer Squash, Zucchini, Includes Skin lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.5 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3 and Sugars per seven ounces.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.