Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Baby Zucchini Squash

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Baby Zucchini Squash: 476g

Frozen Chopped Broccoli has 1.2 times more energy per 100g than Baby Zucchini Squash. It has very low energy density when compared to other foods. Raw Baby Zucchini Squash having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Baby Zucchini Squash?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baby Zucchini Squash	40%	13%	47%

Macro Nutrients

	Frozen Chopped Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	19.3% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	52% 0.68mg	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	64.4% 258μg	24% 95μg	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	241% 217mg	180% 162mg	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	31.3% 4.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	21.5% 215mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	51.3% 0.46mg	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	39% 3.1mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	40.6% 0.93mg	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	27.5% 192mg	63.3% 443mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	9.5% 352g	12% 442g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Baby Zucchini Squash:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Vitamin A, 2.2 times more Vitamin B2, 2.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Baby Zucchini Squash have similar amounts of Vitamin B1 per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Baby Zucchini Squash:

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Calcium, 1.2 times more Manganese, 7.5 times more Selenium and 6.5 times more Sodium than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 3.2 times more Copper, 2.3 times more Magnesium, 2.3 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Zinc and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Baby Zucchini Squash have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Carbohydrate and 2.2 times more Fiber than Raw Baby Zucchini Squash.
• While Raw Baby Zucchini Squash contains 1.7 times more Fat, 2.3 times more Saturated Fat and 2.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Baby Zucchini Squash have similar amounts of Energy, Omega 3 and Protein per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Baby Zucchini Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.