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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.5% 450kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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	90% 117g	41% 53.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13.7% 9.9g	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	79% 30g	38g per day for Men 19-50 years
Protein	18% 10g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	591% 5320μg	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	15.4% 0.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	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	67.5% 270μg	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	233% 210mg	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	96% 14.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	87.5% 7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	47% 330mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.4% 864g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Butternut 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 Butternut Winter Squash vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Butternut Winter Squash has 10.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.1 times more Vitamin B2, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 80.1 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Butternut 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 Butternut Winter Squash vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Butternut Winter Squash has 1.5 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium and 2.5 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus and 1.9 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Manganese and Water per one kilogram.
• 1 kilogram of Butternut Winter Squash lack sufficient amounts of Zinc
• Both Raw Butternut 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 Butternut Winter Squash has 2.2 times more Carbohydrate and 1.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Raw Butternut Winter Squash.
• 1 kilogram of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Raw Butternut Winter Squash as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.