Comparing Nutrients in 1 pound Baked Winter Squash VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Baked Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.8% 168kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	20.6% 15g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	132% 1184μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	45.4% 0.59mg	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	22.7% 91μg	76% 304μg	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	48.4% 43.5mg	284% 256mg	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	3.63% 0.54mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	19% 0.17mg	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	25% 2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	58% 1.33mg	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	12.3% 86mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11% 405g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Winter Squash vs Frozen Chopped Broccoli:

• Baked All Varieties Winter Squash have 5 times more Vitamin A and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B9, 5.9 times more Vitamin C, 10.2 times more Vitamin E and 18.4 times more Vitamin K than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Baked All Varieties Winter Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Winter Squash vs Frozen Chopped Broccoli:

• Baked All Varieties Winter Squash have 2.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 7 times more Selenium, 24 times more Sodium and 2.2 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked All Varieties Winter Squash have 1.4 times more Energy, 1.9 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.2 times more Protein than Baked All Varieties Winter Squash.
• Both Baked All Varieties Winter Squash and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Baked All Varieties Winter Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.