Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Frozen Chopped Broccoli	Butternut Winter Squash	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.19% 0.032g	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	18% 23g	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	2.7% 1.96g	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	% 1.96g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	23.5% 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	13.4% 53.6μg	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	46.3% 41.7mg	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	19% 2.86mg	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	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	11% 111mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16% 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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	17.4% 0.4mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.8% 0.99μg	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	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.63% 171g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 4.8 times more Vitamin B2, 2.5 times more Vitamin B9, 2.7 times more Vitamin C and 73.7 times more Vitamin K than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 10.2 times more Vitamin A, 1.9 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Butternut Winter Squash provide similar amounts of Vitamin B6 and Vitamin E per seven ounces.
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.5 times more Manganese, 1.5 times more Phosphorus, 5.6 times more Selenium and 3.2 times more Zinc than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 1.9 times more Copper, 1.9 times more Magnesium and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Butternut Winter Squash contain similar levels of Calcium, Iron and Water per seven ounces.
• 7 ounces of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 4 times more Omega 3, 1.5 times more Fiber and 2.8 times more Protein than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 2.4 times more Carbohydrate and 1.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Butternut Winter Squash

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

Both frozen chopped broccoli and butternut winter squash are nutritious choices, but they offer different health benefits. Broccoli is a great source of vitamins C, K, and A, as well as fiber and antioxidants. On the other hand, butternut winter squash is rich in vitamin A, vitamin C, potassium, and fiber. Both vegetables 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 Butternut Winter Squash?

Both frozen chopped broccoli and butternut winter squash are nutritious options for weight loss due to their low calorie and high fiber content. However, broccoli is lower in calories and higher in fiber compared to butternut squash, making it a slightly better choice for weight loss. Incorporating a variety of vegetables into your diet, along with other whole foods and regular physical activity, is key to successful and sustainable weight loss.

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

Both frozen chopped broccoli and butternut winter squash are great options for building muscle due to their nutrient content. However, butternut winter squash is slightly higher in carbohydrates, which can be beneficial for providing energy during workouts. On the other hand, broccoli is higher in protein and fiber, which are important for muscle repair and growth. To gain more muscles while training consistently, it's important to have a balanced diet that includes a variety of nutrient-dense foods. You can include both frozen chopped broccoli and butternut winter squash in your meals to ensure you are getting a good mix of nutrients to support your muscle-building goals.

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

Both Frozen Chopped Broccoli and Butternut Winter Squash have relatively low environmental impacts compared to animal products. However, broccoli typically has a lower environmental impact in terms of water usage, land use, and greenhouse gas emissions compared to winter squash. Broccoli requires less water and land to grow, and generally has a smaller carbon footprint. Choosing either option can be a sustainable choice, but broccoli may have a slight edge in terms of environmental impact.