Comparing Nutrients in 14 ounces Boiled Broccoli VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Boiled Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	33% 43g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	27% 19.4g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	51% 19.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	34% 306μg	148% 1330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	52.5% 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	107% 429μg	16% 63.5μg	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	286% 258mg	42% 37.7mg	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	38.4% 5.75mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	16% 159mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	29.3% 0.67mg	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	38% 266mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.13% 338g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Winter Squash, Hubbard, Baked:

• Boiled and Drained Broccoli has 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 6.8 times more Vitamin B9, 6.8 times more Vitamin C, 7.3 times more Vitamin E and 88.2 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 4.4 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Broccoli as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Winter Squash, Hubbard, Baked:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.9 times more Phosphorus, 2.7 times more Selenium, 5.1 times more Sodium and 3 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• Both Boiled and Drained Broccoli and Winter Squash, Hubbard, Baked no Salt have similar amounts of Magnesium, Manganese, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Winter Squash, Hubbard, Baked no Salt contains 1.4 times more Energy, 1.4 times more Omega 3, 1.5 times more Carbohydrate, 3.5 times more Sugars and 1.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Winter Squash, Hubbard, Baked no Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Broccoli as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.