Comparing Nutrients in 500 calories Mashed Acorn Winter Squash VS Boiled Broccoli

Weight per 500 calories

• Mashed Acorn Winter Squash: 1471g
• Boiled Broccoli: 1429g

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

Which food has more nutrients per 500 calories - Mashed Acorn Winter Squash or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Mashed Acorn Winter Squash	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	101% 38.2g	124% 47g	38g per day for Men 19-50 years
Protein	17.6% 9.85g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	67% 603μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.05% 0.12mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.46mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	220% 2.86mg	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	40.4% 162μg	386% 1543μg	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	106% 96mg	1030% 927mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Boiled Broccoli	Recommended Dietary Allowance
Calcium	38.2% 382mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	103% 8.24mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	120% 2.77mg	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	56.7% 397mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	114% 3868mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	35.7% 1319g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mashed Acorn Winter Squash vs Boiled Broccoli:

• Boiled and Mashed Acorn Winter Squash has 1.6 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin A, 14.9 times more Vitamin B2, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 9.5 times more Vitamin B9 and 9.7 times more Vitamin C than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mashed Acorn Winter Squash vs Boiled Broccoli:

• Boiled and Mashed Acorn Winter Squash has 1.3 times more Magnesium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.3 times more Manganese, 2.4 times more Phosphorus, 3.9 times more Selenium, 13.3 times more Sodium and 4 times more Zinc than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Mashed Acorn Winter Squash has 1.3 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5 times more Fat, 5.3 times more Omega 3 and 3.5 times more Protein than Boiled and Mashed Acorn Winter Squash.
• Both Boiled and Mashed Acorn Winter Squash and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 500 kcal.
• Both Boiled and Mashed Acorn Winter Squash as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.