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

Macros Ratio

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

Macro Nutrients

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.17g	10% 13g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	4.65% 3.37g	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	3.78% 2.74g	1.86% 1.35g	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	% 2.12g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.2g	g per day for Men 19-50 years
Fiber	5.22% 2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	26.7% 0.35mg	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	12% 47.6μg	31.3% 125μg	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	39.5% 35.5mg	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Zucchini Summer Squash with Skin	Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	11% 0.097mg	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	9.18% 0.73mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	18% 0.42mg	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	10.8% 75.4mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	15.2% 518mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 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 Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Zucchini Summer Squash with Skin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli contains 2.9 times more Calcium, 2 times more Iron, 1.7 times more Phosphorus, 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 Zucchini Summer Squash with Skin and Raw Broccoli have similar amounts of Copper, Magnesium, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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