Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Acorn Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.3% 560kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	79% 30g	38g per day for Men 19-50 years
Protein	20% 11g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	100% 1.3mg	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	47.5% 190μg	168% 670μg	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	120% 108mg	627% 564mg	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	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	44% 440mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	42.2% 0.38mg	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	116% 9.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	128% 2.94mg	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	64.3% 450mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	22.4% 829g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Frozen Chopped Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash vs Frozen Chopped Broccoli:

• 1 kilogram of Baked Acorn Winter Squash has 3.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.5 times more Vitamin A, 7.4 times more Vitamin B2, 3.5 times more Vitamin B9 and 5.2 times more Vitamin C than Baked Acorn Winter Squash.
• 1 kilogram of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Acorn Winter Squash vs Frozen Chopped Broccoli:

• 1 kilogram of Baked Acorn Winter Squash has 2.3 times more Copper, 2.4 times more Magnesium and 2.1 times more Potassium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Calcium, 4 times more Selenium and 2.8 times more Zinc than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Frozen Chopped Broccoli contain similar levels of Iron, Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Acorn Winter Squash has 3.1 times more Carbohydrate and 1.5 times more Fiber than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3 and 2.5 times more Protein than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.