Comparing Nutrients in 100 grams Broccoli Raab VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	Broccoli Raab	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	11% 14.4g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	3.9% 2.83g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.46% 0.11mg	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	20.8% 83μg	6% 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	22.4% 20mg	6.9% 6.2mg	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	11% 1.62mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	11% 108mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5.67% 0.051mg	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	26.8% 2.14mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.23% 82.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Frozen Butternut Winter Squash per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Frozen Butternut Winter Squash:

• 100 grams of Broccoli Raab have 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3.5 times more Vitamin B9, 3.3 times more Vitamin C and 160 times more Vitamin K than Frozen Butternut Winter Squash.
• While 100 g of Frozen Butternut Winter Squash, Unprepared contain 1.8 times more Vitamin A than Raw Broccoli Raab.
• Both Broccoli Raab and Frozen Butternut Winter Squash provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Frozen Butternut Winter Squash have insufficient amounts of Vitamin K
• Both Raw Broccoli Raab as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Frozen Butternut Winter Squash:

• 100 grams of Broccoli Raab have 3.7 times more Calcium, 2.4 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 16.5 times more Sodium and 4.5 times more Zinc than Frozen Butternut Winter Squash.
• Both Broccoli Raab and Frozen Butternut Winter Squash contain similar levels of Copper, Potassium and Water per 100 grams.
• 100 grams of Frozen Butternut Winter Squash lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Frozen Butternut Winter Squash, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 7.3 times more Omega 3, 2.1 times more Fiber and 1.8 times more Protein than Frozen Butternut Winter Squash.
• While 100 g of Frozen Butternut Winter Squash, Unprepared contain 5.1 times more Carbohydrate and 7.4 times more Sugars than Raw Broccoli Raab.
• 100 grams of Frozen Butternut Winter Squash provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.