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

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Frozen Butternut Winter Squash	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	7.75% 5.6g	4.02% 2.9g	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	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	53% 476μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.18% 1.47mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	20% 0.26mg	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	12% 47.6μg	15% 59.5μg	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	13.7% 12.3mg	88.4% 79.6mg	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	24.5% 3.67mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	9.5% 0.085mg	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	22% 1.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	28% 0.64mg	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	6.24% 43.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.42% 164g	4.87% 180g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Frozen Butternut Winter Squash vs Boiled Spears Frozen Broccoli:

• 7 ounces of Frozen Butternut Winter Squash have 4.7 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.4 times more Vitamin B2, 6.5 times more Vitamin C and 62.9 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Frozen Butternut Winter Squash, Unprepared as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Butternut Winter Squash vs Boiled Spears Frozen Broccoli:

• 7 ounces of Frozen Butternut Winter Squash have 1.4 times more Iron than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.8 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium and 1.8 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash and Boiled Spears Frozen Broccoli contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Butternut Winter Squash have 2.7 times more Carbohydrate and 1.9 times more Sugars than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Omega 3, 2.3 times more Fiber and 1.8 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• 7 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Frozen Butternut Winter Squash, Unprepared as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.