Comparing Nutrients in 1 kilogram Boiled Hubbard Winter Squash with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Hubbard Winter Squash with Salt	17%	9%	74%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Hubbard Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	49.7% 64.6g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	79% 30g	38g per day for Men 19-50 years
Protein	26.4% 15g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Hubbard Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	222% 2000μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	25% 100μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hubbard Winter Squash with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	42.2% 0.38mg	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	35% 2.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	128% 2.94mg	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	20% 140mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24.6% 911g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Hubbard Winter Squash with Salt vs Frozen Chopped Broccoli:

• Boiled and Drained Hubbard Winter Squash with Salt has 3.8 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 6.7 times more Vitamin B9, 8.7 times more Vitamin C, 10.2 times more Vitamin E and 81.1 times more Vitamin K than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled and Drained Hubbard Winter Squash with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Hubbard Winter Squash with Salt vs Frozen Chopped Broccoli:

• Boiled and Drained Hubbard Winter Squash with Salt has 1.2 times more Copper and 10 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 2.9 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 9.3 times more Selenium and 4.8 times more Zinc than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled and Drained Hubbard Winter Squash with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Hubbard Winter Squash with Salt has 1.4 times more Carbohydrate and 2.2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Protein than Boiled and Drained Hubbard Winter Squash with Salt.
• Both Boiled and Drained Hubbard Winter Squash with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3 and Fiber per 1 kg.
• Both Boiled and Drained Hubbard Winter Squash with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.