Comparing Nutrients in 1 pound 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	5.8% 168kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	23% 30g	130g per day for Men 19-50 years
Sugars	20.6% 15g	10.6% 7.7g	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	NA	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	132% 1184μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	9.98% 100mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	32% 1093mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Baked All Varieties Winter Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Baked All Varieties Winter Squash as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.