Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Frozen Chopped Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.81% 0.14g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	9.6% 6.95g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	52.8% 475μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	18.8% 0.24mg	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	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	89% 80mg	15% 13.5mg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	7.1% 0.064mg	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	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	10.5% 0.24mg	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	15% 507mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.26% 121g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Frozen Chopped Broccoli have 2 times more Vitamin B2, 4.2 times more Vitamin B9, 5.9 times more Vitamin C, 6.1 times more Vitamin E and 50.7 times more Vitamin K than Winter Squash, Hubbard, Baked.
• While 5 oz of Winter Squash, Hubbard, Baked no Salt contain 6.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 3.3 times more Calcium, 1.7 times more Iron, 1.7 times more Manganese, 2.2 times more Phosphorus, 4.7 times more Selenium and 3.2 times more Zinc than Winter Squash, Hubbard, Baked.
• While 5 oz of Winter Squash, Hubbard, Baked no Salt contain 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash, Hubbard, Baked contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Winter Squash, Hubbard, Baked no Salt contain 1.5 times more Omega 3, 2.3 times more Carbohydrate, 3.6 times more Sugars and 1.6 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash, Hubbard, Baked offer comparable quantities of Protein per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.