Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	9%	8%	83%

Macro Nutrients

	Frozen Broccoli Spears	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.55% 0.093g	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	9.86% 13g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	6.93% 5.02g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11% 6.07g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	15% 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	46.6% 187μg	3.97% 16μg	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	7.7% 6.95mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	7.7% 0.069mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	9.4% 0.22mg	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	NA	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt 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, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt:

• 7 ounces of Frozen Broccoli Spears have 9.5 times more Vitamin A, 1.9 times more Vitamin B1, 5.2 times more Vitamin B2, 1.8 times more Vitamin B6, 11.8 times more Vitamin B9, 19.5 times more Vitamin C, 11.3 times more Vitamin E and 126.8 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contain 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Frozen Broccoli Spears.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with 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, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt:

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 2.1 times more Potassium, 6.3 times more Selenium and 1.7 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contain 14.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Omega 3, 2.1 times more Fiber and 4.6 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt contain 1.7 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Protein
• Both Frozen Broccoli Spears as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.