Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	3.97% 115kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	44% 57g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	15.5% 11.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	21.7% 12g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	25% 226μg	106% 953μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	33.6% 0.44mg	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	93% 373μg	24% 95μg	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	301% 271mg	27.3% 24.6mg	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	35.7% 5.36mg	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	16.3% 163mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	22.5% 0.2mg	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	35.7% 2.86mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	42.8% 0.98mg	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	33.5% 234mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.85% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Butternut Winter Squash per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Frozen Butternut Winter Squash:

• 14 ounces of Frozen Broccoli Spears have 1.9 times more Vitamin B2, 1.6 times more Vitamin B6, 3.9 times more Vitamin B9, 11 times more Vitamin C and 72.4 times more Vitamin K than Frozen Butternut Winter Squash.
• While 14 oz of Frozen Butternut Winter Squash, Unprepared contain 4.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Butternut Winter Squash provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Frozen Broccoli Spears as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Frozen Butternut Winter Squash:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Calcium, 2.7 times more Phosphorus, 2.7 times more Selenium and 2 times more Zinc than Frozen Butternut Winter Squash.
• While 14 oz of Frozen Butternut Winter Squash, Unprepared contain 1.4 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Butternut Winter Squash contain similar levels of Iron, Magnesium, Manganese, Potassium and Water per 14 ounces.
• 14 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 4.8 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Frozen Butternut Winter Squash.
• While 14 oz of Frozen Butternut Winter Squash, Unprepared contain 2.7 times more Carbohydrate and 1.9 times more Sugars than Frozen Broccoli Spears.
• 14 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.