Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Mashed Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Mashed Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.8% 0.17mg	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	20% 79.4μg	3.9% 15.6μg	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	63% 57mg	10.2% 9.2mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Mashed Acorn Winter Squash	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	8.2% 0.074mg	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	11% 0.86mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	9% 0.21mg	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	9.92% 69.5mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Mashed Acorn Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Mashed Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Mashed Acorn Winter Squash:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.2 times more Vitamin A, 10.1 times more Vitamin B2, 5.1 times more Vitamin B9 and 6.2 times more Vitamin C than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 1.8 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Mashed Acorn Winter Squash provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Mashed Acorn Winter Squash:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Calcium, 1.5 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 1.5 times more Copper, 2 times more Magnesium and 1.9 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Mashed Acorn Winter Squash contain similar levels of Iron and Water per five ounces.
• 5 ounces of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Omega 3 and 4.6 times more Protein than Mashed Acorn Winter Squash.
• While 5 oz of Boiled and Mashed Acorn Winter Squash contain 1.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Mashed Acorn Winter Squash offer comparable quantities of Fiber per five ounces.
• 5 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.