Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Winter Squash	10%	3%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Winter Squash	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	9.37% 12g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.3% 3.1g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Winter Squash	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 0.22mg	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	23.7% 95μg	8.5% 34μg	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	89% 80mg	19.4% 17.4mg	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	11.5% 1.73mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Winter Squash	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	11% 0.1mg	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	14.4% 1.15mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	10% 0.23mg	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	10% 71mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.44% 127g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9, 4.6 times more Vitamin C, 10.2 times more Vitamin E and 73.7 times more Vitamin K than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 1.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 7 times more Selenium and 2.3 times more Zinc than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 1.9 times more Copper and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash contain similar levels of Water per five ounces.
• 5 ounces of Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 3 times more Omega 3, 2 times more Fiber and 3 times more Protein than Winter Squash.
• While 5 oz of Raw All Varieties Winter Squash contain 1.8 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Winter Squash provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy and Omega 6 in five ounces.