Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Mashed Hubbard Winter Squash

Weight per 300 calories

Frozen Chopped Broccoli

1154g

Mashed Hubbard Winter Squash

1000g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Mashed Hubbard Winter Squash?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Mashed Hubbard Winter Squash

17%

74%

300 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Mashed Hubbard Winter Squash

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.45%3.35g

Fat

3.8%3.7g

3.35 gvs3.7 g

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

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1.6%0.51g

Saturated Fat

2.38%0.76g

0.51 gvs0.76 g

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

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75.7%1.2g

Omega 3

60.6%0.97g

1.2 gvs0.97 g

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

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2.1%0.36g

Omega 6

3.4%0.58g

0.36 gvs0.58 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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42.4%55g

Carbohydrate

49.7%64.6g

55 gvs64.6 g

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

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21.5%15.6g

Sugars

40.4%29.3g

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

15.6 gvs29.3 g

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

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13.2%9.58g

Fructose

≤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]

9.58 gvsNA g

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

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%8.65g

Glucose

8.65 gvsNA g

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

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Sucrose

NA gvsNA g

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

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91%34.6g

Fiber

76.3%29g

34.6 gvs29 g

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

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58%32.4g

Protein

26.4%15g

32.4 gvs15 g

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

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Vitamins

Frozen Chopped Broccolivs Mashed Hubbard Winter Squash

66.7%600μg

Vitamin A

222%2000μg

RAE, retinol activity equivalents

600 μgvs2000 μg

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

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51%0.61mg

Vitamin B1

35%0.42mg

Thiamine

0.61 mgvs0.42 mg

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

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85.2%1.1mg

Vitamin B2

21.5%0.28mg

Riboflavin

1.1 mgvs0.28 mg

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

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34%5.42mg

Vitamin B3

21%3.34mg

Niacin, nicotinic acid, niacinamide

5.42 mgvs3.34 mg

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

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64.4%3.2mg

Vitamin B5

59.4%2.97mg

Pantothenic acid

3.2 mgvs2.97 mg

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

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115%1.5mg

Vitamin B6

79.2%1.03mg

Pyridoxine

1.5 mgvs1.03 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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193%773μg

Vitamin B9

25%100μg

Folates and Folic Acid

773 μgvs100 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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723%651mg

Vitamin C

72.2%65mg

Ascorbic acid

651 mgvs65 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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94%14mg

Vitamin E

8%1.2mg

Tocopherols and Tocotrienols

14 mgvs1.2 mg

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

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780%936μg

Vitamin K

8.33%10μg

Phytomenadione or phylloquinone

936 μgvs10 μg

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

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Minerals

Frozen Chopped Broccolivs Mashed Hubbard Winter Squash

64.6%646mg

Calcium

10%100mg

646 mgvs100 mg

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

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48.7%0.44mg

Copper

52.2%0.47mg

0.44 mgvs0.47 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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117%9.35mg

Iron

35%2.8mg

9.35 mgvs2.8 mg

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

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49.5%208mg

Magnesium

31%130mg

208 mgvs130 mg

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

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147%3.4mg

Manganese

54.8%1.26mg

3.4 mgvs1.26 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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82.4%577mg

Phosphorus

20%140mg

577 mgvs140 mg

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

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72%2446mg

Potassium

63%2140mg

2446 mgvs2140 mg

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

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58.7%32.3μg

Selenium

5.45%3μg

32.3 μgvs3 μg

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

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18.5%277mg

Sodium

3.33%50mg

277 mgvs50 mg

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

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50.3%5.54mg

Zinc

9.1%1mg

5.54 mgvs1 mg

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

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28.5%1055g

Water

24.6%911g

1055 gvs911 g

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

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Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Mashed Hubbard Winter Squash:

Frozen Chopped Broccoli, Unprepared has 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 7.7 times more Vitamin B9, 10 times more Vitamin C, 11.7 times more Vitamin E and 93.6 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
While Boiled and Mashed Hubbard Winter Squash contains 3.3 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Mashed Hubbard Winter Squash have similar amounts of Vitamin B5 per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Mashed Hubbard Winter Squash:

Frozen Chopped Broccoli, Unprepared has 6.5 times more Calcium, 3.3 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 4.1 times more Phosphorus, 10.8 times more Selenium, 5.5 times more Sodium and 5.5 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Mashed Hubbard Winter Squash have similar amounts of Copper, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Chopped Broccoli, Unprepared has 1.2 times more Omega 3 and 2.2 times more Protein than Boiled and Mashed Hubbard Winter Squash.
While Boiled and Mashed Hubbard Winter Squash contains 1.6 times more Omega 6 and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Boiled and Mashed Hubbard Winter Squash have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Mashed Hubbard Winter Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliMashed Hubbard Winter SquashVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Spaghetti Winter SquashMashed Hubbard Winter SquashVS Spaghetti Winter Squash

Compare Foods

Comparing Nutrients in 300 calories Frozen Chopped BroccoliVS Mashed Hubbard Winter Squash

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Mashed Hubbard Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: