Comparing Nutrients in 5 ounces BroccoliVS Baby Zucchini Squash

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Baby Zucchini Squash

40%

13%

47%

5 oz ▼

Macro Nutrients

Broccolivs Baby Zucchini Squash

1.66%48kcal

Energy

1.03%29.8kcal

48 kcalvs29.8 kcal

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

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0.54%0.52g

Fat

0.58%0.57g

0.52 gvs0.57 g

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

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0.5%0.16g

Saturated Fat

0.37%0.12g

0.16 gvs0.12 g

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

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5.6%0.089g

Omega 3

9.4%0.15g

0.089 gvs0.15 g

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

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0.41%0.069g

Omega 6

0.53%0.089g

0.069 gvs0.089 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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7.24%9.4g

Carbohydrate

3.4%4.4g

9.4 gvs4.4 g

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

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3.32%2.4g

Sugars

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

2.4 gvsNA g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

4.1%1.56g

3.7 gvs1.56 g

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

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7.14%4g

Protein

6.86%3.84g

4 gvs3.84 g

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

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Vitamins

Broccolivs Baby Zucchini Squash

4.9%44μg

Vitamin A

3.94%35.4μg

RAE, retinol activity equivalents

44 μgvs35.4 μg

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

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8.4%0.1mg

Vitamin B1

4.96%0.06mg

Thiamine

0.1 mgvs0.06 mg

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

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12.8%0.17mg

Vitamin B2

3.93%0.051mg

Riboflavin

0.17 mgvs0.051 mg

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

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5.66%0.91mg

Vitamin B3

6.25%1mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1 mg

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

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16.2%0.81mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.81 mgvs0.52 mg

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

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19%0.25mg

Vitamin B6

15.5%0.2mg

Pyridoxine

0.25 mgvs0.2 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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22.3%89.3μg

Vitamin B9

7.1%28.3μg

Folates and Folic Acid

89.3 μgvs28.3 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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140%126mg

Vitamin C

53.7%48.3mg

Ascorbic acid

126 mgvs48.3 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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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

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Minerals

Broccolivs Baby Zucchini Squash

6.66%66.6mg

Calcium

2.98%29.8mg

66.6 mgvs29.8 mg

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

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7.7%0.069mg

Copper

15.3%0.14mg

0.069 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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13%1.03mg

Iron

14%1.1mg

1.03 mgvs1.1 mg

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

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7.1%29.8mg

Magnesium

11%46.8mg

29.8 mgvs46.8 mg

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

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13%0.3mg

Manganese

12%0.28mg

0.3 mgvs0.28 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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13.4%94mg

Phosphorus

19%132mg

94 mgvs132 mg

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

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13%448mg

Potassium

19%651mg

448 mgvs651 mg

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

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6.44%3.54μg

Selenium

0.77%0.43μg

3.54 μgvs0.43 μg

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

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3.1%46.8mg

Sodium

0.28%4.25mg

46.8 mgvs4.25 mg

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

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5.3%0.58mg

Zinc

10.7%1.18mg

0.58 mgvs1.18 mg

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

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3.42%127g

Water

3.55%131g

127 gvs131 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Baby Zucchini Squash:

Raw Broccoli has 1.2 times more Vitamin A, 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Baby Zucchini Squash.
Both Raw Broccoli and Raw Baby Zucchini Squash have similar amounts of Vitamin B3 per 5 oz.
Both Raw Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Baby Zucchini Squash:

Raw Broccoli has 2.2 times more Calcium, 8.3 times more Selenium and 11 times more Sodium than Raw Baby Zucchini Squash.
While Raw Baby Zucchini Squash contains 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.
Both Raw Broccoli and Raw Baby Zucchini Squash have similar amounts of Iron, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.6 times more Energy, 2.1 times more Carbohydrate and 2.4 times more Fiber than Raw Baby Zucchini Squash.
While Raw Baby Zucchini Squash contains 1.7 times more Omega 3 than Raw Broccoli.
Both Raw Broccoli and Raw Baby Zucchini Squash have similar amounts of Protein per 5 oz.
Both Raw Broccoli as well as Raw Baby Zucchini Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliBaby Zucchini SquashVS Boiled BroccoliBroccoliVS TomatillosBaby Zucchini SquashVS Tomatillos

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Baby Zucchini Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: