Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Baked All Varieties Winter Squash with Salt

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Baked All Varieties Winter Squash with Salt: 1351g

Baked All Varieties Winter Squash with Salt have 1.4 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is low in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Baked All Varieties Winter Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Frozen Chopped Broccoli	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	126% 2g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	4.37% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	92% 120g	130g per day for Men 19-50 years
Sugars	36% 26g	61.5% 44.6g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	100% 38g	38g per day for Men 19-50 years
Protein	96% 54g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	111% 1000μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	167% 2.18mg	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	322% 1288μg	67.6% 270μg	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	1205% 1085mg	27% 24.3mg	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	156% 23.5mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	108% 1077mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	123% 1.1mg	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	195% 15.6mg	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	110% 2.53mg	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	137% 962mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	214% 3203mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	32.6% 1206g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Baked All Varieties Winter Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Baked All Varieties Winter Squash with Salt?

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Baked All Varieties Winter Squash with Salt:

• 500 calories of Frozen Chopped Broccoli have 4.7 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 4.8 times more Vitamin B9, 44.6 times more Vitamin C, 14.5 times more Vitamin E and 26.2 times more Vitamin K than Baked All Varieties Winter Squash with Salt.
• While 500 kcal of Baked All Varieties Winter Squash with Salt contain 3.5 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B6 per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Baked All Varieties Winter Squash with Salt:

• 500 calories of Frozen Chopped Broccoli have 3.6 times more Calcium, 2.6 times more Iron, 2 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 1.3 times more Potassium, 10 times more Selenium, 3.1 times more Zinc and 1.5 times more Water than Baked All Varieties Winter Squash with Salt.
• While 500 kcal of Baked All Varieties Winter Squash with Salt contain 1.5 times more Copper and 6.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 500 calories of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Chopped Broccoli have 1.6 times more Omega 3, 1.5 times more Fiber and 4.5 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 500 kcal of Baked All Varieties Winter Squash with Salt contain 1.3 times more Carbohydrate and 1.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked All Varieties Winter Squash with Salt offer comparable quantities of Energy per 500 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.