Comparing Nutrients in 7 ounces Baby Zucchini Squash VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Baby Zucchini Squash	Broccoli	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	NA	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	NA	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	NA	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.6% 5.38g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.74% 1.4mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	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	75% 67.7mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Broccoli	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	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	19.6% 1.57mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	26.4% 185mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baby Zucchini Squash vs Broccoli:

• Raw Broccoli contains 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5, 3.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Broccoli have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Baby Zucchini Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baby Zucchini Squash vs Broccoli:

• Raw Baby Zucchini Squash has 2 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Calcium, 8.3 times more Selenium and 11 times more Sodium than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Broccoli have similar amounts of Iron, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Baby Zucchini Squash has 1.7 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Energy, 2.1 times more Carbohydrate and 2.4 times more Fiber than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Raw Baby Zucchini Squash as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.