Comparing Nutrients in 1 kilogram Baked Winter Squash VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Broccoli	27%	8%	65%

Macro Nutrients

	Baked Winter Squash	Broccoli	Recommended Dietary Allowance
Energy	12.8% 370kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.5g	51% 66.4g	130g per day for Men 19-50 years
Sugars	45.5% 33g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	73.7% 28g	68.4% 26g	38g per day for Men 19-50 years
Protein	16% 8.9g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	290% 2610μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	135% 1.75mg	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	50% 200μg	158% 630μg	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	107% 96mg	991% 892mg	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	8% 1.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	54.4% 0.49mg	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	55% 4.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	91% 2.1mg	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	27% 190mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 892g	24% 893g	3700g per day for Men 19-50 years

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

• Baked All Varieties Winter Squash have 8.4 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B9, 9.3 times more Vitamin C, 6.5 times more Vitamin E and 23.1 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Baked All Varieties Winter Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked All Varieties Winter Squash have 1.7 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 33 times more Sodium and 1.9 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Broccoli have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked All Varieties Winter Squash have 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 3.2 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Raw Broccoli have similar amounts of Energy and Fiber per 1 kg.
• Both Baked All Varieties Winter Squash as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.