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

Macros Ratio

	Protein	Fat	Carbs
Spaghetti Winter Squash	7%	15%	78%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Spaghetti Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	42.2% 0.68g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	24% 31.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Spaghetti Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	13.6% 54.4μg	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	10.6% 9.53mg	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	3.93% 0.59mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spaghetti Winter Squash	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.4% 104mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	17.6% 1.4mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	7.78% 54.4mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Spaghetti Winter Squash has 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 8.7 times more Vitamin A, 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9, 26.9 times more Vitamin C, 9.4 times more Vitamin E and 90.1 times more Vitamin K than Raw Spaghetti Winter Squash.
• 1 pound of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Spaghetti Winter Squash as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Frozen Chopped Broccoli, Unprepared contains 2.4 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 9.3 times more Selenium and 2.5 times more Zinc than Raw Spaghetti Winter Squash.
• Both Spaghetti Winter Squash and Frozen Chopped Broccoli contain similar levels of Copper and Water per one pound.
• 1 pound of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spaghetti Winter Squash has 1.4 times more Omega 3, 1.4 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 2 times more Fiber and 4.4 times more Protein than Raw Spaghetti Winter Squash.
• 1 pound of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Spaghetti Winter Squash as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.