Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Frozen Broccoli Spears	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.13% 0.19g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.4% 9.72g	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	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	NA	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11% 6.07g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	26.3% 0.34mg	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	7.94% 31.8μg	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	21% 19mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.92% 0.089mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	14.7% 0.34mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.06% 16mg	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	4.56% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Winter Squash, Hubbard, Baked per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Winter Squash, Hubbard, Baked:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Vitamin B2, 5.9 times more Vitamin B9, 7.2 times more Vitamin C, 6.8 times more Vitamin E and 63.4 times more Vitamin K than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 5.9 times more Vitamin A and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked have insufficient amounts of Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Winter Squash, Hubbard, Baked:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Calcium, 1.5 times more Iron, 1.5 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Selenium and 2.3 times more Zinc than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 1.3 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Winter Squash, Hubbard, Baked contain similar levels of Water per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Protein than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 1.3 times more Omega 3, 2 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.