Comparing Nutrients in 300 calories Frozen Butternut Winter Squash VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Frozen Butternut Winter Squash: 526g
• Cooked Chopped Frozen Broccoli: 1071g

Frozen Butternut Winter Squash has 2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.53g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	8.55% 0.14g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.084g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 76g	44% 57.3g	130g per day for Men 19-50 years
Sugars	20.5% 15g	21.7% 15.8g	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	18% 6.84g	84.6% 32g	38g per day for Men 19-50 years
Protein	16.5% 9.26g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	140% 1263μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.16mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.5% 0.58mg	107% 1.4mg	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	31.6% 126μg	150% 600μg	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	36.3% 32.6mg	477% 430mg	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	65% 9.74mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15.3% 153mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	40.5% 0.36mg	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	58% 4.63mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	104% 2.4mg	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	16.5% 116mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	8.13% 0.89mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	11.7% 434g	26.3% 972g	3700g per day for Men 19-50 years

Frozen Butternut Winter Squash VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Frozen Butternut Winter Squash vs Cooked Chopped Frozen Broccoli:

• 300 calories of Frozen Butternut Winter Squash have 2.3 times more Vitamin A than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9, 13.2 times more Vitamin C, 1.5 times more Vitamin E and 128.1 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• Both Frozen Butternut Winter Squash, Unprepared as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Butternut Winter Squash vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain 2.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium, 11.2 times more Sodium, 3.4 times more Zinc and 2.2 times more Water than Frozen Butternut Winter Squash, Unprepared.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Butternut Winter Squash have 1.3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 3.3 times more Omega 3, 4.7 times more Fiber and 3.6 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Sugars per 300 calories.
• Both Frozen Butternut Winter Squash, Unprepared as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.