Comparing Nutrients in 1 kilogram Boiled Broccoli VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled Broccoli	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	68% 88.5g	130g per day for Men 19-50 years
Sugars	19% 14g	45.5% 33g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	42.5% 24g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	124% 1.6mg	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	270% 1080μg	50% 200μg	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	721% 649mg	20% 18mg	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	97% 14.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	81.3% 1.87mg	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	96% 670mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 892g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Baked All Varieties Winter Squash with Salt:

• Boiled and Drained Broccoli has 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B5, 1.2 times more Vitamin B6, 5.4 times more Vitamin B9, 36.1 times more Vitamin C, 12.1 times more Vitamin E and 32.1 times more Vitamin K than Baked All Varieties Winter Squash with Salt.
• While Baked All Varieties Winter Squash with Salt contain 3.4 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baked All Varieties Winter Squash with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Broccoli as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Baked All Varieties Winter Squash with Salt:

• Boiled and Drained Broccoli has 1.8 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 1.2 times more Potassium, 4 times more Selenium and 2 times more Zinc than Baked All Varieties Winter Squash with Salt.
• While Baked All Varieties Winter Squash with Salt contain 1.3 times more Copper and 5.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baked All Varieties Winter Squash with Salt have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.3 times more Omega 3 and 2.7 times more Protein than Baked All Varieties Winter Squash with Salt.
• While Baked All Varieties Winter Squash with Salt contain 2.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baked All Varieties Winter Squash with Salt have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.