Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Cooked Broccoli Raab	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	8.62% 250kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	126% 2g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	83% 108g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	67.6% 49g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	129% 49g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	252% 2270μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	132% 1.72mg	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	178% 710μg	40% 160μg	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	411% 370mg	106% 95mg	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	169% 25.3mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	118% 1180mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	50% 0.45mg	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	159% 12.7mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	74% 1.7mg	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	117% 820mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23% 851g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Winter Squash, Hubbard, Baked per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Winter Squash, Hubbard, Baked:

• 1 kilogram of Cooked Broccoli Raab has 2.3 times more Vitamin B1, 3 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 3.9 times more Vitamin C, 12.7 times more Vitamin E and 160 times more Vitamin K than Winter Squash, Hubbard, Baked.
• While 1 kg of Winter Squash, Hubbard, Baked no Salt contains 1.5 times more Vitamin A than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Winter Squash, Hubbard, Baked have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Winter Squash, Hubbard, Baked:

• 1 kilogram of Cooked Broccoli Raab has 6.9 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 1.2 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Selenium, 7 times more Sodium and 3.6 times more Zinc than Winter Squash, Hubbard, Baked.
• Both Cooked Broccoli Raab and Winter Squash, Hubbard, Baked contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 1.2 times more Omega 3 and 1.5 times more Protein than Winter Squash, Hubbard, Baked.
• While 1 kg of Winter Squash, Hubbard, Baked no Salt contains 3.5 times more Carbohydrate, 7.9 times more Sugars and 1.8 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.