Comparing Nutrients in 14 ounces Broccoli VS Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Broccoli	Acorn Winter Squash	Recommended Dietary Allowance
Energy	4.65% 135kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	20% 11g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	47% 0.61mg	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	62.5% 250μg	17% 67.5μg	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	393% 354mg	48.5% 43.7mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	18.7% 187mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	28.7% 0.26mg	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	36.2% 2.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	29% 0.66mg	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	37.4% 262mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	40.5% 1377mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.4% 348g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin A, 11.7 times more Vitamin B2, 1.4 times more Vitamin B5, 3.7 times more Vitamin B9 and 8.1 times more Vitamin C than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 2 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Raw Acorn Winter Squash have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Acorn Winter Squash:

• Raw Broccoli has 1.4 times more Calcium, 1.3 times more Manganese, 1.8 times more Phosphorus, 5 times more Selenium, 11 times more Sodium and 3.2 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.3 times more Copper and 1.5 times more Magnesium than Raw Broccoli.
• Both Raw Broccoli and Raw Acorn Winter Squash have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.4 times more Omega 3, 1.7 times more Fiber and 3.5 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.6 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Raw Acorn Winter Squash have similar amounts of Energy per 14 oz.
• Both Raw Broccoli as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.