Comparing Nutrients in 7 ounces Broccoli Raab VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Broccoli Raab	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Spaghetti Winter Squash per 7 oz

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

• 7 ounces of Broccoli Raab have 21.8 times more Vitamin A, 4.4 times more Vitamin B1, 7.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 6.9 times more Vitamin B9, 9.6 times more Vitamin C, 12.5 times more Vitamin E and 248.9 times more Vitamin K than Spaghetti Winter Squash.
• Both Broccoli Raab and Spaghetti Winter Squash provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Broccoli Raab 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 Broccoli Raab vs Spaghetti Winter Squash:

• 7 ounces of Broccoli Raab have 4.7 times more Calcium, 6.9 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 6.1 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Sodium and 4.1 times more Zinc than Spaghetti Winter Squash.
• Both Broccoli Raab 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 and Zinc
• Both Raw Broccoli Raab as well as Raw Spaghetti Winter Squash 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 Omega 3, 1.8 times more Fiber and 5 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 2.4 times more Carbohydrate and 7.3 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Spaghetti Winter Squash provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Spaghetti Winter Squash

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

Both Broccoli Raab and Spaghetti Winter Squash are nutritious choices, but they offer different health benefits. Broccoli Raab is a good source of vitamins A, C, and K, as well as iron and calcium. It is also high in antioxidants and fiber, which can support digestive health and reduce inflammation. Spaghetti Winter Squash is rich in vitamins A and C, as well as fiber and antioxidants. It is lower in calories and carbohydrates compared to Broccoli Raab, making it a good option for those looking to manage their weight or blood sugar levels. Ultimately, incorporating a variety of vegetables into your diet is key to obtaining a wide range of nutrients and health benefits.

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

Both Broccoli Raab and Spaghetti Winter Squash are low in calories and high in fiber, which can help with weight loss. However, Broccoli Raab is a more nutrient-dense option as it is packed with vitamins, minerals, and antioxidants. It also has a slightly lower calorie content compared to Spaghetti Winter Squash. Therefore, incorporating more Broccoli Raab into your diet may be more beneficial for weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Broccoli Raab and Spaghetti Winter Squash are nutritious options, but Spaghetti Winter Squash contains more carbohydrates and fewer proteins compared to Broccoli Raab. Therefore, to support muscle growth, it may be more beneficial to include more Broccoli Raab in your diet as it is a good source of plant-based protein. Additionally, incorporating a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains can also help support muscle growth and recovery.

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

Broccoli Raab has a lower environmental impact compared to Spaghetti Winter Squash. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab has a shorter growing season, which further reduces its environmental footprint.