Comparing Nutrients in 14 ounces Mashed Hubbard Winter Squash VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Broccoli	27%	8%	65%

Macro Nutrients

	Mashed Hubbard Winter Squash	Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	88% 794μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	53.4% 0.69mg	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	9.92% 39.7μg	62.5% 250μg	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	28.7% 25.8mg	393% 354mg	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	3.18% 0.48mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	21.6% 0.19mg	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	14% 1.1mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	36.2% 0.83mg	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	7.94% 55.6mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.77% 362g	9.58% 354g	3700g per day for Men 19-50 years

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

• Boiled and Mashed Hubbard Winter Squash has 6.5 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 6.3 times more Vitamin B9, 13.7 times more Vitamin C, 6.5 times more Vitamin E and 101.6 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mashed Hubbard Winter Squash vs Broccoli:

• Raw Broccoli contains 4.7 times more Calcium, 2.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, 8.3 times more Selenium, 6.6 times more Sodium and 4.1 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Raw Broccoli have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Mashed Hubbard Winter Squash has 1.5 times more Omega 3 and 1.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Boiled and Mashed Hubbard Winter Squash and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Boiled and Mashed Hubbard Winter Squash as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.