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

Weight per 500 calories

• Boiled Frozen Butternut Winter Squash: 1282g
• Broccoli: 1471g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Frozen Butternut Winter Squash	11%	1%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Frozen Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	NA	101% 38.2g	38g per day for Men 19-50 years
Protein	28% 15.8g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Frozen Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	238% 2141μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.97mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Frozen Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	24.4% 244mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27.5% 115mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	50% 1705mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	30.4% 1126g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Boiled Frozen Butternut Winter Squash no Salt has 4.7 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 2.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 29.2 times more Vitamin C than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli contains 2.8 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 5.4 times more Phosphorus, 2.7 times more Potassium, 5.7 times more Selenium, 18.9 times more Sodium and 3.9 times more Zinc than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Broccoli have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Frozen Butternut Winter Squash no Salt has 1.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 6.1 times more Fat, 9.3 times more Saturated Fat, 4 times more Omega 3 and 2.6 times more Protein than Boiled Frozen Butternut Winter Squash no Salt.
• Both Boiled Frozen Butternut Winter Squash no Salt and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Boiled Frozen Butternut Winter Squash no Salt as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.