Comparing Nutrients in 1 pound Butternut Winter SquashVS Broccoli

Macros Ratio

Protein Fat Carbs

Butternut Winter Squash

90%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

Butternut Winter Squashvs Broccoli

7.04%204kcal

Energy

5.3%154kcal

204 kcalvs154 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.45g

Fat

1.73%1.68g

0.45 gvs1.68 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.095g

Saturated Fat

1.6%0.52g

0.095 gvs0.52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.37%0.12g

Omega 3

18%0.29g

0.12 gvs0.29 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.43%0.073g

Omega 6

1.3%0.22g

0.073 gvs0.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40.8%53g

Carbohydrate

23%30g

53 gvs30 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.8%9.98g

Sugars

10.6%7.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.98 gvs7.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.2%4.5g

Fructose

4.25%3.1g

≤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]

4.5 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.5g

Glucose

%2.22g

4.5 gvs2.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g

Sucrose

%0.45g

1 gvs0.45 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.07g

Fiber

31%11.8g

9.07 gvs11.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.1%4.54g

Protein

23%12.8g

4.54 gvs12.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Butternut Winter Squashvs Broccoli

268%2413μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

2413 μgvs141 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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37.8%0.45mg

Vitamin B1

27%0.32mg

Thiamine

0.45 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.98%0.091mg

Vitamin B2

41%0.53mg

Riboflavin

0.091 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.44mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

5.44 mgvs2.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36.3%1.8mg

Vitamin B5

52%2.6mg

Pantothenic acid

1.8 mgvs2.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.7%0.7mg

Vitamin B6

61%0.79mg

Pyridoxine

0.7 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.6%122μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

122 μgvs286 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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106%95mg

Vitamin C

450%405mg

Ascorbic acid

95 mgvs405 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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43.5%6.53mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

6.53 mgvs3.54 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.16%5μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

5 μgvs461 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Butternut Winter Squashvs Broccoli

21.8%218mg

Calcium

21.3%213mg

218 mgvs213 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.3%0.33mg

Copper

24.7%0.22mg

0.33 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.7%3.18mg

Iron

41.4%3.3mg

3.18 mgvs3.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36.7%154mg

Magnesium

22.7%95mg

154 mgvs95 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40%0.92mg

Manganese

41.4%0.95mg

0.92 mgvs0.95 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.4%150mg

Phosphorus

42.8%299mg

150 mgvs299 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1597mg

Potassium

42%1433mg

1597 mgvs1433 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.12%2.27μg

Selenium

20.6%11.3μg

2.27 μgvs11.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

9.98%150mg

18 mgvs150 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.2%0.68mg

Zinc

17%1.86mg

0.68 mgvs1.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.6%392g

Water

11%405g

392 gvs405 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Butternut Winter Squash vs Broccoli:

Raw Butternut Winter Squash has 17.2 times more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B3 and 1.8 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 5.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9, 4.2 times more Vitamin C and 92.4 times more Vitamin K than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
Both Raw Butternut Winter Squash as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Butternut Winter Squash vs Broccoli:

Raw Butternut Winter Squash has 1.5 times more Copper and 1.6 times more Magnesium than Raw Broccoli.
While Raw Broccoli contains 2 times more Phosphorus, 5 times more Selenium, 8.3 times more Sodium and 2.7 times more Zinc than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Raw Broccoli have similar amounts of Calcium, Iron, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Butternut Winter Squash has 1.3 times more Energy, 1.8 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Omega 3, 1.3 times more Fiber and 2.8 times more Protein than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Butternut Winter SquashVS Baked Butternut Winter SquashBroccoliVS Baked Butternut Winter SquashButternut Winter SquashVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 1 pound Butternut Winter SquashVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: