Comparing Nutrients in 100 grams Frozen Butternut Winter Squash VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Butternut Winter Squash	11%	1%	88%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Energy	1.97% 57kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Frozen Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	13.5% 0.18mg	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	6% 24μg	15.8% 63μg	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	6.9% 6.2mg	99% 89.2mg	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	12.3% 1.85mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Butternut Winter Squash	Broccoli	Recommended Dietary Allowance
Calcium	2.9% 29mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	5.44% 0.049mg	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% 0.88mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	9.13% 0.21mg	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	3.14% 22mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Frozen Butternut Winter Squash, Unprepared has 7.7 times more Vitamin A, 1.3 times more Vitamin B1 and 2.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, 14.4 times more Vitamin C and 72.6 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Raw Broccoli have similar amounts of Vitamin B3 per 100 g.
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Frozen Butternut Winter Squash, Unprepared has 1.2 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.5 times more Magnesium, 3 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium, 16.5 times more Sodium and 2.4 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared and Raw Broccoli have similar amounts of Copper, Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Butternut Winter Squash, Unprepared has 1.7 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Frozen Butternut Winter Squash, Unprepared.
• Both Frozen Butternut Winter Squash, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.