Comparing Nutrients in 14 ounces Baked Butternut Winter Squash with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash with Salt	8%	2%	90%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Butternut Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	246% 2215μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	39.7% 0.52mg	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	19% 75.4μg	66.5% 266μg	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	66.6% 60mg	249% 224mg	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	34% 5.1mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	16.8% 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	29.8% 2.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	50.7% 1.17mg	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	15.3% 107mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Butternut Winter Squash with Salt VS Frozen Chopped Broccoli per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Butternut Winter Squash with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Baked Butternut Winter Squash with Salt have 10.7 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 5.6 times more Vitamin B2, 3.5 times more Vitamin B9, 3.7 times more Vitamin C and 81.1 times more Vitamin K than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 and Vitamin E per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Baked Butternut Winter Squash with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Butternut Winter Squash with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Baked Butternut Winter Squash with Salt have 1.7 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 10 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 5.6 times more Selenium and 3.7 times more Zinc than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Frozen Chopped Broccoli contain similar levels of Water per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Butternut Winter Squash with Salt have 2.2 times more Carbohydrate and 1.5 times more Sugars than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4.4 times more Omega 3 and 3.1 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Baked Butternut Winter Squash with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Baked Butternut Winter Squash with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in 14 ounces.