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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Frozen Chopped Broccoli	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	7.55% 5.48g	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	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.4% 0.2mg	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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	11% 111mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.9% 182g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Chopped Broccoli have 8.7 times more Vitamin A, 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 1.3 times more Vitamin B6, 5.6 times more Vitamin B9, 26.9 times more Vitamin C, 9.4 times more Vitamin E and 90.1 times more Vitamin K than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Calcium, 2.6 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, 2 times more Potassium, 9.3 times more Selenium and 2.5 times more Zinc than Spaghetti Winter Squash.
• Both Frozen Chopped Broccoli and Spaghetti Winter Squash contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Fiber and 4.4 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.4 times more Omega 3, 1.4 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Spaghetti Winter Squash

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

Both frozen chopped broccoli and spaghetti winter squash are nutritious options. Frozen chopped broccoli is a good source of vitamins C and K, as well as fiber and antioxidants. Spaghetti winter squash is rich in vitamins A and C, as well as fiber and antioxidants. Both can contribute to a balanced diet and provide various health benefits, such as supporting immune function and promoting digestive health.

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

Both frozen chopped broccoli and spaghetti winter squash are low in calories and high in fiber, making them great choices for weight loss. However, spaghetti winter squash is lower in calories and carbohydrates compared to frozen chopped broccoli. Therefore, incorporating more spaghetti winter squash into your diet may help you lose weight easier.

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

Both frozen chopped broccoli and spaghetti winter squash are nutritious choices, but if you are looking to gain more muscle while training consistently, you may want to prioritize the spaghetti winter squash. Spaghetti squash is a good source of complex carbohydrates, which can provide the energy needed for your workouts and muscle recovery. Additionally, it contains vitamins and minerals that support overall health and muscle function. However, it's important to have a balanced diet that includes a variety of plant-based foods to support muscle growth and overall well-being.

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

Both Frozen Chopped Broccoli and Spaghetti Winter Squash have relatively low environmental impacts compared to animal products. However, producing Frozen Chopped Broccoli may have a slightly higher environmental impact due to the energy required for freezing and transportation. Spaghetti Winter Squash, being a whole food, typically has a lower environmental impact as it requires less processing and packaging. Overall, both options are more sustainable choices compared to animal products.