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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Broccoli Raab	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	8.8% 4.92g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	29% 260μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	6.92% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.56% 169g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Winter Squash, Hubbard, Baked:

• 7 ounces of Broccoli Raab have 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 5.2 times more Vitamin B9, 2.1 times more Vitamin C, 8.1 times more Vitamin E and 140 times more Vitamin K than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 2.6 times more Vitamin A and 1.4 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Winter Squash, Hubbard, Baked provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Broccoli Raab 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 Broccoli Raab vs Winter Squash, Hubbard, Baked:

• 7 ounces of Broccoli Raab have 6.4 times more Calcium, 4.6 times more Iron, 2.3 times more Manganese, 3.2 times more Phosphorus, 4.1 times more Sodium and 5.1 times more Zinc than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 1.8 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Winter Squash, Hubbard, Baked contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Winter Squash, Hubbard, Baked lack sufficient amounts of Calcium and Zinc
• Both Raw Broccoli Raab as well as Winter Squash, Hubbard, Baked no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.3 times more Protein than Winter Squash, Hubbard, Baked.
• While 7 oz of Winter Squash, Hubbard, Baked no Salt contain 3.8 times more Carbohydrate, 12.9 times more Sugars and 1.8 times more Fiber than Raw Broccoli Raab.
• Both Broccoli Raab and Winter Squash, Hubbard, Baked offer comparable quantities of Omega 3 per seven ounces.
• Both Raw Broccoli Raab as well as Winter Squash, Hubbard, Baked no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.