Comparing Nutrients in 1 kilogram Boiled Acorn Winter Squash with Salt VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Boiled Acorn Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	67.6% 88g	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	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	12% 6.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Acorn Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	27.5% 110μg	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	72.2% 65mg	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

	Boiled Acorn Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	70% 5.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	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	38.6% 270mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.2% 897g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Acorn Winter Squash with Salt VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Acorn Winter Squash with Salt 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 Boiled Acorn Winter Squash with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Boiled Acorn Winter Squash with Salt has 1.9 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4 times more Vitamin A, 12 times more Vitamin B2, 6.1 times more Vitamin B9 and 8.7 times more Vitamin C than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Acorn Winter Squash with Salt 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 Boiled Acorn Winter Squash with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Boiled Acorn Winter Squash with Salt has 1.4 times more Copper, 1.4 times more Magnesium, 1.2 times more Potassium and 10 times more Sodium than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.4 times more Iron, 2 times more Manganese, 1.9 times more Phosphorus, 7 times more Selenium and 4.4 times more Zinc than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Acorn Winter Squash with Salt has 1.8 times more Carbohydrate than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4.8 times more Omega 3 and 4.2 times more Protein than Boiled and Drained Acorn Winter Squash with Salt.
• Both Boiled Acorn Winter Squash with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Acorn Winter Squash with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.