Comparing Nutrients in 1 kilogram Baked Butternut Winter Squash VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Butternut Winter Squash	8%	2%	90%
Broccoli	27%	8%	65%

Macro Nutrients

	Baked Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Energy	13.8% 400kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	80.7% 105g	51% 66.4g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	84.2% 32g	68.4% 26g	38g per day for Men 19-50 years
Protein	16% 9g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	620% 5580μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.8% 3.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	47.5% 190μg	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	168% 151mg	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	86% 13mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	41% 410mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	75% 6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	38.6% 270mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	83.5% 2840mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.7% 878g	24% 893g	3700g per day for Men 19-50 years

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

• Baked Butternut Winter Squash has 18 times more Vitamin A, 1.5 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 6.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9, 5.9 times more Vitamin C and 101.6 times more Vitamin K than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Butternut 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 Butternut Winter Squash vs Broccoli:

• Baked Butternut Winter Squash has 1.3 times more Copper and 1.4 times more Magnesium than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Phosphorus, 5 times more Selenium, 8.3 times more Sodium and 3.2 times more Zinc than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Raw Broccoli have similar amounts of Calcium, Iron, Manganese, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Butternut Winter Squash has 1.6 times more Carbohydrate and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3 and 3.1 times more Protein than Baked Butternut Winter Squash.
• Both Baked Butternut Winter Squash and Raw Broccoli have similar amounts of Energy and Sugars per 1 kg.
• Both Baked Butternut Winter Squash as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.