Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Winter Squash	10%	3%	87%

Macro Nutrients

	Frozen Chopped Broccoli	Winter Squash	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.25% 0.042g	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	13% 17g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.02% 4.37g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Winter Squash	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.46% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24% 0.31mg	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	12% 47.6μg	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	27% 24.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Winter Squash	Recommended Dietary Allowance
Calcium	11% 111mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	15.7% 0.14mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	14% 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	14% 99mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	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	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of 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 Winter Squash:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9, 4.6 times more Vitamin C, 10.2 times more Vitamin E and 73.7 times more Vitamin K than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 1.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Winter Squash have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 7 times more Selenium and 2.3 times more Zinc than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 1.9 times more Copper and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Winter Squash contain similar levels of Water per seven ounces.
• 7 ounces of Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 3 times more Omega 3, 2 times more Fiber and 3 times more Protein than Winter Squash.
• While 7 oz of Raw All Varieties Winter Squash contain 1.8 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Winter Squash provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw All Varieties Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Winter Squash

What are the health benefits of Frozen Chopped Broccoli compared to Winter Squash?

Both frozen chopped broccoli and winter squash are nutritious options. Frozen chopped broccoli is a good source of vitamins C, K, and folate, as well as fiber and antioxidants. Winter squash, on the other hand, is rich in vitamins A, C, and E, as well as fiber and potassium. Both can contribute to a well-rounded vegan diet, providing essential nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Winter Squash?

Both frozen chopped broccoli and winter squash are low in calories and high in fiber, making them great choices for weight loss. However, broccoli is slightly lower in calories and higher in fiber compared to winter squash. Therefore, incorporating more frozen chopped broccoli into your diet may help you lose weight easier. Remember to pair these veggies with a balanced diet and regular exercise for optimal results.

Should I eat more Frozen Chopped Broccoli or more Winter Squash to gain more muscles while training consistently?

Both frozen chopped broccoli and winter squash are nutritious options for muscle gain. However, frozen chopped broccoli is higher in protein and lower in calories, making it a great choice for muscle building. Winter squash is also a good source of nutrients and can support muscle growth, but if your goal is specifically to gain muscle while training consistently, focusing on foods higher in protein like broccoli may be more beneficial. Remember to also include a variety of plant-based protein sources in your diet to support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Winter Squash?

Both Frozen Chopped Broccoli and Winter Squash have relatively low environmental impacts compared to animal products. However, producing Frozen Chopped Broccoli may have a slightly higher carbon footprint due to the energy required for freezing and transportation. Winter Squash, on the other hand, can be stored for longer periods without the need for freezing, reducing its overall environmental impact. It's important to consider factors such as transportation distance, packaging, and farming practices when evaluating the environmental impact of food choices.