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

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Mashed Acorn Winter Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	11.7% 340kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	126% 2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	12% 6.7g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	26% 260mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.2% 897g	24.7% 914g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Mashed Acorn Winter Squash versus 1 kg of Cooked Broccoli Raab 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 Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 5.5 times more Vitamin A, 1.7 times more Vitamin B1, 17.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 5.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• 1 kilogram of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled and Mashed Acorn Winter Squash as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Cooked Broccoli Raab contains 4.5 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 2.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Potassium, 3.3 times more Selenium, 18.7 times more Sodium and 4.9 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Cooked Broccoli Raab contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Mashed Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Acorn Winter Squash has 2.8 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 9.1 times more Omega 3 and 5.7 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Cooked Broccoli Raab 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.