Comparing Nutrients in 100 grams Baked Acorn Winter Squash VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash	7%	2%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Baked Acorn Winter Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.93% 56kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2% 1.12g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17% 0.22mg	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	4.75% 19μg	17.8% 71μg	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	12% 11mg	41% 37mg	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	NA	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.4% 44mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	8.33% 0.075mg	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	11.6% 0.93mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	16.5% 0.38mg	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	6.43% 45mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.24% 83g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Baked Acorn Winter Squash vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 10.8 times more Vitamin A, 10.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.7 times more Vitamin B9 and 3.4 times more Vitamin C than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Baked Acorn Winter Squash have insufficient amounts of Vitamin B2
• Both Baked Acorn Winter Squash as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Acorn Winter Squash vs Cooked Broccoli Raab:

• 100 grams of Baked Acorn Winter Squash have 1.6 times more Magnesium and 1.3 times more Potassium than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 2.7 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Selenium, 14 times more Sodium and 3.2 times more Zinc than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash and Cooked Broccoli Raab contain similar levels of Copper and Water per 100 grams.
• 100 grams of Baked Acorn Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Acorn Winter Squash have 4.7 times more Carbohydrate and 1.6 times more Fiber than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 5.4 times more Omega 3 and 3.4 times more Protein than Baked Acorn Winter Squash.
• Both Baked Acorn Winter Squash as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.