Comparing Nutrients in 1 pound Butternut Winter Squash VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Butternut Winter Squash	Broccoli Raab	Recommended Dietary Allowance
Energy	7.04% 204kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	9.94% 13g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	2.38% 1.72g	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	6.2% 4.5g	1.06% 0.77g	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	% 4.5g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	268% 2413μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	59.7% 0.78mg	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	30.6% 122μg	94% 376μg	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	106% 95mg	102% 92mg	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	43.5% 6.53mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Broccoli Raab	Recommended Dietary Allowance
Calcium	21.8% 218mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	21% 0.19mg	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	39.7% 3.18mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	78% 1.8mg	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	21.4% 150mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Butternut Winter Squash versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Butternut Winter Squash vs Broccoli Raab:

• 1 pound of Butternut Winter Squash has 4.1 times more Vitamin A and 1.2 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Vitamin B1, 6.5 times more Vitamin B2, 3.1 times more Vitamin B9 and 203.6 times more Vitamin K than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Broccoli Raab provide similar amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin E per one pound.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Butternut Winter Squash as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Butternut Winter Squash vs Broccoli Raab:

• 1 pound of Butternut Winter Squash has 1.7 times more Copper, 1.5 times more Magnesium and 1.8 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.3 times more Calcium, 3.1 times more Iron, 2 times more Manganese, 2.2 times more Phosphorus, 8.3 times more Sodium and 5.1 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Zinc
• Both Raw Butternut Winter Squash as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butternut Winter Squash has 4.1 times more Carbohydrate and 5.8 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.3 times more Omega 3, 1.4 times more Fiber and 3.2 times more Protein than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Raw Butternut Winter Squash as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.