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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Frozen Chopped Broccoli	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.13% 0.023g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	5.53% 4g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.1% 4g	4.45% 2.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	6.56% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12% 0.16mg	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	9.76% 8.8mg	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	17.5% 2.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	8.03% 0.072mg	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	15.6% 1.25mg	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	15.3% 0.35mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.16% 117g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B9, 9.1 times more Vitamin C and 57.9 times more Vitamin K than Frozen Butternut Winter Squash.
• While 5 oz of Frozen Butternut Winter Squash, Unprepared contain 4.6 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Butternut Winter Squash provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 1.3 times more Magnesium, 2.3 times more Phosphorus, 4 times more Selenium and 2.8 times more Zinc than Frozen Butternut Winter Squash.
• While 5 oz of Frozen Butternut Winter Squash, Unprepared contain 1.3 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Frozen Butternut Winter Squash contain similar levels of Iron, Manganese, Potassium and Water per five ounces.
• 5 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 4 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Frozen Butternut Winter Squash.
• While 5 oz of Frozen Butternut Winter Squash, Unprepared contain 3 times more Carbohydrate and 2.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.