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

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	2.87% 2.1g	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	1.94% 1.4g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	83.8% 754μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	14% 0.18mg	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	9.57% 38.3μg	20% 79.4μg	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	33% 29.8mg	63% 57mg	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	13.6% 2.04mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	5.35% 0.048mg	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	12.4% 0.99mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	13.7% 0.32mg	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	6.7% 46.8mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.48% 129g	3700g per day for Men 19-50 years

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

• Raw Butternut Winter Squash has 10.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Vitamin B2, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 80.1 times more Vitamin K than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin E per 5 oz.
• Both Raw Butternut Winter Squash as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Butternut Winter Squash has 1.5 times more Calcium, 2.1 times more Copper, 2.6 times more Magnesium and 2.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus, 1.4 times more Selenium and 1.9 times more Zinc than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Butternut Winter Squash has 1.6 times more Energy, 2.2 times more Carbohydrate and 1.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Raw Butternut Winter Squash.
• Both Raw Butternut Winter Squash as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.