Comparing Nutrients in 100 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Frozen Chopped Broccoli

Weight per 100 calories

• Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked: 370g
• Frozen Chopped Broccoli: 385g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	14% 18.4g	130g per day for Men 19-50 years
Sugars	13% 9.37g	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.2g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	4.37% 2.44g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.47% 22.2μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.27% 0.081mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	38.5% 0.5mg	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	7.4% 29.6μg	64.4% 258μg	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	14.4% 13mg	241% 217mg	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	2.96% 0.44mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.47% 2.96μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.78% 77.8mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	16.2% 0.15mg	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	15.7% 1.26mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.7mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	49% 1.13mg	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	7.4% 52mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.7mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	6.73% 0.74mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	9.24% 342g	9.5% 352g	3700g per day for Men 19-50 years

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked or Frozen Chopped Broccoli?

Lets compare vitamin content per 100 calories of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Frozen Chopped Broccoli:

• 100 calories of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 9 times more Vitamin A, 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B6, 8.7 times more Vitamin B9, 16.7 times more Vitamin C, 10.6 times more Vitamin E and 105.3 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Frozen Chopped Broccoli:

• 100 kcal of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium, 9.7 times more Selenium, 1.4 times more Sodium and 2.5 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Frozen Chopped Broccoli contain similar levels of Copper and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have 1.3 times more Carbohydrate and 1.8 times more Sugars than Frozen Chopped Broccoli.
• While 100 kcal of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Omega 3, 2.2 times more Fiber and 4.4 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked and Frozen Chopped Broccoli offer comparable quantities of Energy per 100 calories.
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 100 calories.