Comparing Nutrients in 100 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidVS Broccoli

Weight per 100 calories

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

769g

Broccoli

294g

Raw Broccoli has 2.6 times more energy per unit of mass than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt, which is low in comparison to other foods. Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid having very low energy density.

Which food has more nutrients per 100 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Broccoli?

Macros Ratio

Protein Fat Carbs

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid

16%

80%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solidvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.56%0.54g

Fat

1.12%1.1g

0.54 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.12g

Saturated Fat

1.05%0.34g

0.12 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.13%0.15g

Omega 3

11.6%0.19g

0.15 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.5%0.085g

Omega 6

0.85%0.14g

0.085 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%22.8g

Carbohydrate

15%19.5g

22.8 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12.6%9.15g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.15 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.76%2g

≤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]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.3%10.8g

Fiber

20%7.65g

10.8 gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.38%4.7g

Protein

15%8.3g

4.7 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solidvs Broccoli

4.27%38.5μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

38.5 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg

Vitamin B1

17.4%0.21mg

Thiamine

0.12 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.21 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.4%0.37mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.37 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.32mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.32 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.2%77μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

77 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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23%20.8mg

Vitamin C

292%262mg

Ascorbic acid

20.8 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.15%0.92mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.92 mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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18%21.5μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

21.5 μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solidvs Broccoli

9.23%92mg

Calcium

14%138mg

92 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.4%0.62mg

Copper

16%0.14mg

0.62 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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68.3%5.46mg

Iron

27%2.15mg

5.46 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

14.7%61.8mg

100 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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32.4%0.75mg

Manganese

27%0.62mg

0.75 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%162mg

Phosphorus

27.7%194mg

162 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.7%738mg

Potassium

27.3%929mg

738 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.8%1.54μg

Selenium

13.4%7.35μg

1.54 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.56%38.5mg

Sodium

6.47%97mg

38.5 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.3%2.23mg

Zinc

11%1.2mg

2.23 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%739g

Water

7.1%263g

739 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Broccoli:

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.7 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9, 12.6 times more Vitamin C, 2.5 times more Vitamin E and 13.9 times more Vitamin K than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs Broccoli:

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 4.3 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 1.8 times more Zinc and 2.8 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Calcium, 1.3 times more Potassium, 4.8 times more Selenium and 2.5 times more Sodium than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Broccoli have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 1.8 times more Sugars and 1.4 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 2 times more Fat, 2.9 times more Saturated Fat, 1.3 times more Omega 3 and 1.8 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidVS Frozen Crookneck And Straightneck Summer SquashBroccoliVS Frozen Crookneck And Straightneck Summer SquashSummer Squash, Crookneck And Straightneck, Canned, Drained, SolidVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: