Comparing Nutrients in 300 calories Hubbard Winter Squash VS Broccoli

Weight per 300 calories

• Hubbard Winter Squash: 750g
• Broccoli: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Hubbard Winter Squash or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Hubbard Winter Squash	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	61.4% 0.98g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	41% 29.6g	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	77% 29.3g	60.4% 23g	38g per day for Men 19-50 years
Protein	26.8% 15g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.8% 0.53mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.75mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	119% 1.54mg	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% 120μg	139% 556μg	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	92% 82.5mg	875% 787mg	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	8% 1.2mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.13% 9.75μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	10.5% 105mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	48% 0.43mg	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	37.5% 3mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	80.6% 1.85mg	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	22.5% 158mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.5mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.98mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	18% 660g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hubbard Winter Squash vs Broccoli:

• Raw Hubbard Winter Squash has 1.9 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 4.6 times more Vitamin B9, 9.5 times more Vitamin C, 5.7 times more Vitamin E and 91.9 times more Vitamin K than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Hubbard Winter Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hubbard Winter Squash vs Broccoli:

• Raw Broccoli contains 3.9 times more Calcium, 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 3.7 times more Phosphorus, 5.9 times more Selenium, 5.5 times more Sodium and 3.7 times more Zinc than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Raw Broccoli have similar amounts of Copper, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Hubbard Winter Squash has 1.8 times more Omega 3, 1.4 times more Omega 6, 2 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Saturated Fat and 1.7 times more Protein than Raw Hubbard Winter Squash.
• Both Raw Hubbard Winter Squash and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Hubbard Winter Squash as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.