Comparing Nutrients in 7 ounces Boiled Broccoli VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Boiled Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	13.4% 9.72g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	17% 153μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	26.3% 0.34mg	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	53.6% 214μg	7.94% 31.8μg	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	143% 129mg	21% 19mg	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	19% 2.88mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	14.7% 0.34mg	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	19% 133mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.56% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Winter Squash, Hubbard, Baked:

• Boiled and Drained Broccoli has 2.6 times more Vitamin B2, 1.4 times more Vitamin B5, 6.8 times more Vitamin B9, 6.8 times more Vitamin C, 7.3 times more Vitamin E and 88.2 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 4.4 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Winter Squash, Hubbard, Baked:

• Boiled and Drained Broccoli has 2.4 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.9 times more Phosphorus, 2.7 times more Selenium, 5.1 times more Sodium and 3 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• Both Boiled and Drained Broccoli and Winter Squash, Hubbard, Baked no Salt have similar amounts of Magnesium, Manganese, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Winter Squash, Hubbard, Baked no Salt contains 1.4 times more Energy, 1.4 times more Omega 3, 1.5 times more Carbohydrate, 3.5 times more Sugars and 1.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Winter Squash, Hubbard, Baked no Salt have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Broccoli as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.