Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Boiled Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.9% 55.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.092% 0.016g	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	11% 14.2g	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	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	3.1% 1.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	26.3% 237μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.52% 0.098mg	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	5.67% 22.7μg	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	5.5% 4.96mg	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	Boiled Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	5.67% 0.051mg	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	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	10.7% 0.25mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Frozen Butternut Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Boiled Frozen Butternut 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 Boiled Frozen Butternut Winter Squash:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Vitamin B2, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 11.5 times more Vitamin C than Boiled Frozen Butternut Winter Squash.
• While 5 oz of Boiled Frozen Butternut Winter Squash no Salt contain 3.3 times more Vitamin A than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Frozen Butternut Winter Squash provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Butternut Winter Squash no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Boiled Frozen Butternut Winter Squash:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus and 2.3 times more Zinc than Boiled Frozen Butternut Winter Squash.
• Both Cooked Chopped Frozen Broccoli and Boiled Frozen Butternut Winter Squash contain similar levels of Copper, Iron, Potassium and Water per five ounces.
• 5 ounces of Boiled Frozen Butternut Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Butternut Winter Squash no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3 and 2.5 times more Protein than Boiled Frozen Butternut Winter Squash.
• While 5 oz of Boiled Frozen Butternut Winter Squash no Salt contain 1.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• 5 ounces of Boiled Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Butternut Winter Squash no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.