Comparing Nutrients in 1 kilogram Boiled Broccoli VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Winter Squash	10%	3%	87%

Macro Nutrients

	Boiled Broccoli	Winter Squash	Recommended Dietary Allowance
Energy	12% 350kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.24% 0.21g	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	66% 86g	130g per day for Men 19-50 years
Sugars	19% 14g	30.3% 22g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	42.5% 24g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Winter Squash	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	75.6% 680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	120% 1.56mg	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	60% 240μg	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	137% 123mg	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	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Winter Squash	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	79% 0.71mg	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	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	71% 1.63mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	103% 3500mg	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	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24% 893g	24.3% 898g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Winter Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Winter Squash:

• 1 kilogram of Boiled Broccoli has 2.1 times more Vitamin B1, 2 times more Vitamin B2, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9, 5.3 times more Vitamin C, 12.1 times more Vitamin E and 128.3 times more Vitamin K than Winter Squash.
• Both Boiled Broccoli and Winter Squash provide similar amounts of Vitamin A and Vitamin B3 per one kilogram.
• 1 kilogram of Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Winter Squash:

• 1 kilogram of Boiled Broccoli has 1.4 times more Calcium, 1.5 times more Magnesium, 2.9 times more Phosphorus, 4 times more Selenium, 10.3 times more Sodium and 2.1 times more Zinc than Winter Squash.
• Both Boiled Broccoli and Winter Squash contain similar levels of Copper, Iron, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 3.4 times more Omega 3, 2.2 times more Fiber and 2.5 times more Protein than Winter Squash.
• While 1 kg of Raw All Varieties Winter Squash contains 1.6 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Winter Squash offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Winter Squash provide inadequate amounts of Protein
• Both Boiled and Drained Broccoli as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy and Omega 6 in one kilogram.