Comparing Nutrients in 5 ounces Baked Acorn Winter Squash with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22% 0.28mg	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	6.73% 27μg	38.3% 153μg	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	17% 15.3mg	102% 92mg	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	NA	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	16.5% 1.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	12% 0.27mg	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	9.1% 63.8mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Acorn Winter Squash with Salt vs Boiled Broccoli:

• Baked Acorn Winter Squash with Salt has 2.7 times more Vitamin B1 and 1.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Vitamin A, 9.5 times more Vitamin B2, 5.7 times more Vitamin B9 and 6 times more Vitamin C than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Baked Acorn Winter Squash with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Acorn Winter Squash with Salt vs Boiled Broccoli:

• Baked Acorn Winter Squash with Salt has 1.4 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 1.5 times more Potassium and 5.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Phosphorus, 2.3 times more Selenium and 2.6 times more Zinc than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Acorn Winter Squash with Salt has 1.6 times more Energy, 2 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.2 times more Omega 3 and 2.1 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.