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

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Hubbard Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	6.26% 181kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	30.4% 39.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	24.7% 18g	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	46.6% 17.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	16% 9.07g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	18% 72.6μg	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	55.4% 50mg	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	4.84% 0.73mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	22.7% 1.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	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	13.6% 95mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11% 411g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Hubbard Winter Squash vs Cooked Chopped Frozen Broccoli:

• 1 pound of Hubbard Winter Squash has 1.3 times more Vitamin A, 1.3 times more Vitamin B1 and 1.5 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2 times more Vitamin B2, 3.5 times more Vitamin B9, 3.6 times more Vitamin C, 8.3 times more Vitamin E and 67.8 times more Vitamin K than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Hubbard Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Hubbard Winter Squash vs Cooked Chopped Frozen Broccoli:

• 1 pound of Hubbard Winter Squash has 1.9 times more Copper, 1.5 times more Magnesium and 2.3 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 1.5 times more Iron, 2.3 times more Phosphorus and 2.2 times more Zinc than Raw Hubbard Winter Squash.
• Both Hubbard Winter Squash and Cooked Chopped Frozen Broccoli contain similar levels of Manganese and Water per one pound.
• 1 pound of Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Raw 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 Hubbard Winter Squash has 3.1 times more Omega 3, 1.6 times more Carbohydrate, 2.7 times more Sugars and 1.3 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Protein than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.