Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Frozen Chopped Broccoli

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Frozen Chopped Broccoli

1923g

Frozen Butternut Winter Squash has 2.2 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Frozen Butternut Winter Squash or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.9%0.88g

Fat

5.75%5.58g

0.88 gvs5.58 g

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

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0.58%0.18g

Saturated Fat

2.64%0.85g

0.18 gvs0.85 g

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

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14.3%0.23g

Omega 3

126%2g

0.23 gvs2 g

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

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0.83%0.14g

Omega 6

3.5%0.6g

0.14 gvs0.6 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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97%126g

Carbohydrate

70.7%92g

126 gvs92 g

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

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34.2%25g

Sugars

36%26g

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

25 gvs26 g

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

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Fructose

22%16g

≤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]

NA gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 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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30%11.4g

Fiber

152%57.7g

11.4 gvs57.7 g

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

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27.6%15.4g

Protein

96%54g

15.4 gvs54 g

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

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Vitamins

Frozen Butternut Winter Squashvs Frozen Chopped Broccoli

234%2105μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

2105 μgvs1000 μg

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

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65.8%0.79mg

Vitamin B1

85%1mg

Thiamine

0.79 mgvs1 mg

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

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40%0.52mg

Vitamin B2

142%1.85mg

Riboflavin

0.52 mgvs1.85 mg

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

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40.6%6.5mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs9.04 mg

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

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38.8%1.94mg

Vitamin B5

107%5.37mg

Pantothenic acid

1.94 mgvs5.37 mg

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

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74.2%0.96mg

Vitamin B6

192%2.5mg

Pyridoxine

0.96 mgvs2.5 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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52.6%211μg

Vitamin B9

322%1288μg

Folates and Folic Acid

211 μgvs1288 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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60.4%54.4mg

Vitamin C

1205%1085mg

Ascorbic acid

54.4 mgvs1085 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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108%16.2mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

16.2 mgvs23.5 mg

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

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10.2%12.3μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

12.3 μgvs1560 μg

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

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Minerals

Frozen Butternut Winter Squashvs Frozen Chopped Broccoli

25.4%254mg

Calcium

108%1077mg

254 mgvs1077 mg

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

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49.7%0.45mg

Copper

81%0.73mg

0.45 mgvs0.73 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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96%7.7mg

Iron

195%15.6mg

7.7 mgvs15.6 mg

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

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29.2%123mg

Magnesium

82.4%346mg

123 mgvs346 mg

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

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95%2.18mg

Manganese

246%5.65mg

2.18 mgvs5.65 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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27.6%193mg

Phosphorus

137%962mg

193 mgvs962 mg

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

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54.7%1860mg

Potassium

120%4077mg

1860 mgvs4077 mg

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

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11%6.14μg

Selenium

98%54μg

6.14 μgvs54 μg

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

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1.17%17.5mg

Sodium

30.8%462mg

17.5 mgvs462 mg

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

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13.6%1.5mg

Zinc

84%9.23mg

1.5 mgvs9.23 mg

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

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19.6%724g

Water

47.5%1759g

724 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Frozen Butternut Winter Squash vs Frozen Chopped Broccoli:

Frozen Butternut Winter Squash, Unprepared has 2.1 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6, 6.1 times more Vitamin B9, 19.9 times more Vitamin C, 1.4 times more Vitamin E and 127 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Butternut Winter Squash vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 4.2 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 2.6 times more Manganese, 5 times more Phosphorus, 2.2 times more Potassium, 8.8 times more Selenium, 26.3 times more Sodium, 6.2 times more Zinc and 2.4 times more Water than Frozen Butternut Winter Squash, Unprepared.

Comparison of macro-nutrients per 500 calories:

Frozen Butternut Winter Squash, Unprepared has 1.4 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.4 times more Fat, 8.9 times more Omega 3, 5.1 times more Fiber and 3.5 times more Protein than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Sugars per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashFrozen Chopped BroccoliVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Butternut Winter Squash or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: