Comparing Nutrients in 14 ounces Boiled Broccoli VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Boiled Broccoli	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	4.8% 139kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.33% 2.26g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.1% 0.36g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	15% 11g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17% 9.45g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	34% 306μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	31% 0.4mg	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	12% 47.6μg	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	9.26% 8.33mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	16.3% 0.15mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	21.6% 0.5mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Spaghetti Winter Squash per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Spaghetti Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Spaghetti Winter Squash:

• 14 ounces of Boiled Broccoli have 12.8 times more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6, 9 times more Vitamin B9, 30.9 times more Vitamin C, 11.2 times more Vitamin E and 156.8 times more Vitamin K than Spaghetti Winter Squash.
• While 14 oz of Raw Spaghetti Winter Squash contain 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Spaghetti Winter Squash:

• 14 ounces of Boiled Broccoli have 1.7 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 5.6 times more Phosphorus, 2.7 times more Potassium, 5.3 times more Selenium, 2.4 times more Sodium and 2.4 times more Zinc than Spaghetti Winter Squash.
• Both Boiled Broccoli and Spaghetti Winter Squash contain similar levels of Water per 14 ounces.
• 14 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2.2 times more Fiber and 3.7 times more Protein than Spaghetti Winter Squash.
• While 14 oz of Raw Spaghetti Winter Squash contain 1.3 times more Omega 3 and 2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Spaghetti Winter Squash offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy and Omega 6 in 14 ounces.