Comparing Nutrients in 500 calories Boiled Frozen Butternut Winter Squash VS Frozen Broccoli Spears

Weight per 500 calories

• Boiled Frozen Butternut Winter Squash: 1282g
• Frozen Broccoli Spears: 1724g

Boiled Frozen Butternut Winter Squash has 1.3 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	NA	136% 51.7g	38g per day for Men 19-50 years
Protein	28% 15.8g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	238% 2141μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.97mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	232% 3mg	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	51.3% 205μg	405% 1621μg	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	50% 45mg	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	24.4% 244mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	69% 0.62mg	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	93% 7.44mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	192% 4.4mg	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	25.6% 179mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	30.4% 1126g	42% 1561g	3700g per day for Men 19-50 years

Boiled Frozen Butternut Winter Squash VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Frozen Butternut Winter Squash or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Boiled Frozen Butternut Winter Squash vs Frozen Broccoli Spears:

• 500 calories of Boiled Frozen Butternut Winter Squash have 2.2 times more Vitamin A than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6, 7.9 times more Vitamin B9 and 26.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Frozen Butternut Winter Squash vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 2.9 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 5.7 times more Phosphorus, 2.5 times more Potassium, 5.1 times more Selenium, 11.4 times more Sodium, 3.8 times more Zinc and 1.4 times more Water than Boiled Frozen Butternut Winter Squash no Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Frozen Butternut Winter Squash have 1.4 times more Carbohydrate than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 9.3 times more Omega 3 and 3.3 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.