Comparing Nutrients in 300 calories Boiled BroccoliVS Frozen Crookneck And Straightneck Summer Squash

Weight per 300 calories

Boiled Broccoli

857g

Frozen Crookneck And Straightneck Summer Squash

1500g

Boiled Broccoli has 1.8 times more energy per 100g than Frozen Crookneck And Straightneck Summer Squash. It has low energy density when compared to other foods. Frozen Crookneck And Straightneck Summer Squash, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Frozen Crookneck And Straightneck Summer Squash

14%

81%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Frozen Crookneck And Straightneck Summer Squash

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

2.16%2.1g

3.5 gvs2.1 g

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

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2.1%0.68g

Saturated Fat

1.36%0.44g

0.68 gvs0.44 g

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

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63.8%1g

Omega 3

34.7%0.56g

1 gvs0.56 g

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

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2.57%0.44g

Omega 6

1.94%0.33g

0.44 gvs0.33 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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47.3%61.5g

Carbohydrate

55.4%72g

61.5 gvs72 g

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

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16.4%12g

Sugars

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

12 gvsNA g

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

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8.75%6.34g

Fructose

≤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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

47.4%18g

28.3 gvs18 g

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

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36.4%20.4g

Protein

22.2%12.5g

20.4 gvs12.5 g

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

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Vitamins

Boiled Broccolivs Frozen Crookneck And Straightneck Summer Squash

73.3%660μg

Vitamin A

23.3%210μg

RAE, retinol activity equivalents

660 μgvs210 μg

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

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45%0.54mg

Vitamin B1

50%0.6mg

Thiamine

0.54 mgvs0.6 mg

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

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81%1.05mg

Vitamin B2

55.4%0.72mg

Riboflavin

1.05 mgvs0.72 mg

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

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29.6%4.74mg

Vitamin B3

37.5%6mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs6 mg

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

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106%5.3mg

Vitamin B5

26.4%1.3mg

Pantothenic acid

5.3 mgvs1.3 mg

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

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132%1.7mg

Vitamin B6

102%1.3mg

Pyridoxine

1.7 mgvs1.3 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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231%926μg

Vitamin B9

45%180μg

Folates and Folic Acid

926 μgvs180 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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618%556mg

Vitamin C

107%96mg

Ascorbic acid

556 mgvs96 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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83%12.4mg

Vitamin E

Tocopherols and Tocotrienols

12.4 mgvsNA mg

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

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1008%1209μg

Vitamin K

Phytomenadione or phylloquinone

1209 μgvsNA μg

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

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Minerals

Boiled Broccolivs Frozen Crookneck And Straightneck Summer Squash

34.3%343mg

Calcium

27%270mg

343 mgvs270 mg

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

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58%0.52mg

Copper

142%1.28mg

0.52 mgvs1.28 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

90%7.2mg

5.74 mgvs7.2 mg

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

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43%180mg

Magnesium

82%345mg

180 mgvs345 mg

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

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72.3%1.66mg

Manganese

106%2.43mg

1.66 mgvs2.43 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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82%574mg

Phosphorus

75%525mg

574 mgvs525 mg

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

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74%2511mg

Potassium

92%3135mg

2511 mgvs3135 mg

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

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25%13.7μg

Selenium

5.45%3μg

13.7 μgvs3 μg

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

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23.4%351mg

Sodium

5%75mg

351 mgvs75 mg

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

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35%3.86mg

Zinc

50.5%5.55mg

3.86 mgvs5.55 mg

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

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20.7%765g

Water

38%1405g

765 gvs1405 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Frozen Crookneck And Straightneck Summer Squash:

Boiled and Drained Broccoli has 3.1 times more Vitamin A, 1.5 times more Vitamin B2, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.8 times more Vitamin C than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
While Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Broccoli as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Frozen Crookneck And Straightneck Summer Squash:

Boiled and Drained Broccoli has 1.3 times more Calcium, 4.6 times more Selenium and 4.7 times more Sodium than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
While Frozen Crookneck And Straightneck Summer Squash, Unprepared contains 2.4 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 1.4 times more Zinc and 1.8 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 1.7 times more Fat, 1.8 times more Omega 3, 1.6 times more Fiber and 1.6 times more Protein than Frozen Crookneck And Straightneck Summer Squash, Unprepared.
Both Boiled and Drained Broccoli and Frozen Crookneck And Straightneck Summer Squash, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Frozen Crookneck And Straightneck Summer Squash, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliFrozen Crookneck And Straightneck Summer SquashVS Frozen Chopped BroccoliBoiled BroccoliVS Cooked Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer SquashVS Cooked Frozen Crookneck And Straightneck Summer Squash

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Frozen Crookneck And Straightneck Summer Squash

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Frozen Crookneck And Straightneck Summer Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: