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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mashed Acorn Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.76% 0.13g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	NA	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	NA	NA	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	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	55% 2.74mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.2% 897g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Mashed Acorn Winter Squash has 1.8 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 10.1 times more Vitamin B2, 5.1 times more Vitamin B9 and 6.2 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Mashed Acorn Winter Squash has 1.5 times more Copper, 2 times more Magnesium and 1.9 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium, 1.5 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Cooked Chopped Frozen Broccoli contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Acorn Winter Squash has 1.6 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.9 times more Omega 3 and 4.6 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.