Comparing Nutrients in 1 kilogram Boiled Broccoli VS Baked Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Boiled Broccoli	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	12% 350kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.82% 0.14g	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	80.7% 105g	130g per day for Men 19-50 years
Sugars	19% 14g	27% 19.7g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	42.5% 24g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	71.8% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	95% 1.24mg	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	47.5% 190μg	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	168% 151mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	40% 400mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	72.2% 0.65mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	74.8% 1.72mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	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	12% 1.3mg	11mg per day for Men 19-50 years
Water	24% 893g	23.7% 878g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 7.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 5.7 times more Vitamin B9, 4.3 times more Vitamin C and 141.1 times more Vitamin K than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 7.2 times more Vitamin A and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baked Butternut Winter Squash have similar amounts of Vitamin B1 and Vitamin E per 1 kg.
• Both Boiled and Drained Broccoli as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Broccoli has 2.5 times more Phosphorus, 3.2 times more Selenium, 10.3 times more Sodium and 3.5 times more Zinc than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 1.4 times more Magnesium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baked Butternut Winter Squash have similar amounts of Calcium, Copper, Iron, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 5 times more Omega 3 and 2.6 times more Protein than Baked Butternut Winter Squash.
• While Baked Butternut Winter Squash contains 1.5 times more Carbohydrate and 1.4 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Baked Butternut Winter Squash have similar amounts of Energy and Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.