Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Baked Acorn Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Baked Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Baked Acorn Winter Squash	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	22.3% 29g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	23% 8.73g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Baked Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29.6% 0.38mg	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	33.2% 133μg	9.43% 37.7μg	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	124% 112mg	24% 21.4mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Baked Acorn Winter Squash	Recommended Dietary Allowance
Calcium	11% 111mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	19% 0.17mg	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	20% 1.6mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	21% 0.48mg	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	14% 99mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Baked Acorn Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Baked Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Baked Acorn Winter Squash:

• 7 ounces of Frozen Chopped Broccoli have 2.5 times more Vitamin A, 7.4 times more Vitamin B2, 3.5 times more Vitamin B9 and 5.2 times more Vitamin C than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 3.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Baked Acorn Winter Squash:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Calcium, 1.2 times more Manganese, 4 times more Selenium and 2.8 times more Zinc than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 2.3 times more Copper, 2.4 times more Magnesium and 2.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Baked Acorn Winter Squash contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3 and 2.5 times more Protein than Baked Acorn Winter Squash.
• While 7 oz of Baked Acorn Winter Squash contain 3.1 times more Carbohydrate and 1.5 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Baked Acorn Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.