Comparing Nutrients in 1 pound Mashed Hubbard Winter Squash VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mashed Hubbard Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.7% 136kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.34g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	36% 13.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	101% 907μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.47% 1.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	11.3% 45.4μg	63.5% 254μg	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	32.8% 29.5mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.78% 4.54μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	17% 0.15mg	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	16% 1.27mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	44% 1mg	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	9.07% 63.5mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 413g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Mashed Hubbard Winter Squash versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mashed Hubbard Winter Squash vs Cooked Chopped Frozen Broccoli:

• 1 pound of Mashed Hubbard Winter Squash has 3.9 times more Vitamin A than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9, 6.2 times more Vitamin C, 11 times more Vitamin E and 88.1 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Mashed Hubbard Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mashed Hubbard Winter Squash vs Cooked Chopped Frozen Broccoli:

• 1 pound of Mashed Hubbard Winter Squash has 1.4 times more Copper and 1.5 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 3.5 times more Phosphorus and 2.8 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one pound.
• 1 pound of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mashed Hubbard Winter Squash has 2.3 times more Omega 3, 1.2 times more Carbohydrate and 2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.1 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• Both Boiled and Mashed Hubbard Winter Squash as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.