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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Frozen Broccoli Spears	Butternut Winter Squash	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	18% 23g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 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	11% 6.07g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	117% 1056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Butternut Winter Squash	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.63% 171g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Broccoli Spears have 5.7 times more Vitamin B2, 3.5 times more Vitamin B9, 3.3 times more Vitamin C and 92.2 times more Vitamin K than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 9.3 times more Vitamin A, 1.4 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears 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 Broccoli Spears vs Butternut Winter Squash:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Manganese, 1.8 times more Phosphorus, 3.8 times more Selenium and 2.3 times more Zinc than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 2 times more Copper, 2.1 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Broccoli Spears have 4.8 times more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Butternut Winter Squash.
• While 7 oz of Raw Butternut Winter Squash contain 2.2 times more Carbohydrate and 1.5 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Omega 3 and Protein
• Both Frozen Broccoli Spears as well as Raw Butternut Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Butternut Winter Squash

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

Both frozen broccoli spears and butternut winter squash are nutritious choices. Frozen broccoli spears are a great source of vitamins C, K, and folate, as well as fiber and antioxidants. Butternut winter squash is rich in vitamins A, C, and E, as well as fiber and potassium. Both options can support a healthy immune system, aid in digestion, and provide important nutrients for overall health.

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

Both frozen broccoli spears and butternut winter squash are nutritious choices for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to butternut winter squash, making them a slightly better option for weight loss. Additionally, broccoli is a good source of vitamin C, which can help support your immune system while you are losing weight.

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

Both frozen broccoli spears and butternut winter squash can be beneficial for muscle gain due to their nutrient content. However, broccoli spears are higher in protein and lower in calories, making them a great option for supporting muscle growth while training consistently. Additionally, broccoli is rich in vitamins, minerals, and antioxidants that can aid in recovery and overall health. Incorporating a variety of plant-based foods, including both broccoli and butternut squash, can help provide a well-rounded nutrient intake to support muscle growth and overall performance.

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

Both Frozen Broccoli Spears and Butternut Winter Squash have a relatively low environmental impact compared to animal products. However, broccoli typically has a lower environmental footprint than winter squash due to its shorter growing season, lower water and land requirements, and higher yield per acre. Choosing frozen broccoli over winter squash can help reduce greenhouse gas emissions and water usage associated with food production.