Comparing Nutrients in 500 calories Butternut Winter SquashVS Boiled Broccoli

Weight per 500 calories

Butternut Winter Squash

1111g

Boiled Broccoli

1429g

Butternut Winter Squash has 1.3 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Butternut Winter Squash

90%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Butternut Winter Squashvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

1.15%1.1g

Fat

6.04%5.86g

1.1 gvs5.86 g

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

Find Vegetables rich in Fat

0.73%0.23g

Saturated Fat

3.53%1.13g

0.23 gvs1.13 g

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

Find Vegetables rich in Saturated Fat

18%0.29g

Omega 3

106%1.7g

0.29 gvs1.7 g

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

Find Vegetables rich in Omega 3

1.05%0.18g

Omega 6

4.3%0.73g

0.18 gvs0.73 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

100%130g

Carbohydrate

79%103g

130 gvs103 g

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

Find Vegetables rich in Carbohydrate

33.7%24.4g

Sugars

27.4%20g

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

24.4 gvs20 g

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

Find Vegetables rich in Sugars

15%11g

Fructose

14.6%10.6g

≤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]

11 gvs10.6 g

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

Find Vegetables rich in Fructose

%11g

Glucose

%7g

11 gvs7 g

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

Find Vegetables rich in Glucose

%2.44g

Sucrose

%1.14g

2.44 gvs1.14 g

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

Find Vegetables rich in Sucrose

58.5%22.2g

Fiber

124%47g

22.2 gvs47 g

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

Find Vegetables rich in Fiber

20%11g

Protein

60.7%34g

11 gvs34 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Butternut Winter Squashvs Boiled Broccoli

657%5911μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

5911 μgvs1100 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

93%1.1mg

Vitamin B1

75%0.9mg

Thiamine

1.1 mgvs0.9 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

17%0.22mg

Vitamin B2

135%1.76mg

Riboflavin

0.22 mgvs1.76 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

83.3%13.3mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

13.3 mgvs7.9 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

89%4.44mg

Vitamin B5

176%8.8mg

Pantothenic acid

4.44 mgvs8.8 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

132%1.7mg

Vitamin B6

220%2.86mg

Pyridoxine

1.7 mgvs2.86 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

75%300μg

Vitamin B9

386%1543μg

Folates and Folic Acid

300 μgvs1543 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

259%233mg

Vitamin C

1030%927mg

Ascorbic acid

233 mgvs927 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

107%16mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

16 mgvs20.7 mg

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

Find Vegetables rich in Vitamin E

10%12.2μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

12.2 μgvs2016 μg

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

Find Vegetables rich in Vitamin K

Minerals

Butternut Winter Squashvs Boiled Broccoli

53.3%533mg

Calcium

57%571mg

533 mgvs571 mg

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

Find Vegetables rich in Calcium

89%0.8mg

Copper

97%0.87mg

0.8 mgvs0.87 mg

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

Find Vegetables rich in Copper

Fluoride

1.43%57μg

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

NA μgvs57 μg

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

Find Vegetables rich in Fluoride

97%7.78mg

Iron

120%9.57mg

7.78 mgvs9.57 mg

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

Find Vegetables rich in Iron

90%378mg

Magnesium

71.4%300mg

378 mgvs300 mg

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

Find Vegetables rich in Magnesium

98%2.24mg

Manganese

120%2.77mg

2.24 mgvs2.77 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

52.4%367mg

Phosphorus

137%957mg

367 mgvs957 mg

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

Find Vegetables rich in Phosphorus

115%3911mg

Potassium

123%4186mg

3911 mgvs4186 mg

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

Find Vegetables rich in Potassium

10%5.56μg

Selenium

41.6%23μg

5.56 μgvs23 μg

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

Find Vegetables rich in Selenium

2.96%44.4mg

Sodium

39%586mg

44.4 mgvs586 mg

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

Find Vegetables rich in Sodium

15%1.67mg

Zinc

58.4%6.43mg

1.67 mgvs6.43 mg

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

Find Vegetables rich in Zinc

26%960g

Water

34.5%1275g

960 gvs1275 g

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

Find Vegetables rich in Water

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

Raw Butternut Winter Squash has 5.4 times more Vitamin A, 1.2 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 7.9 times more Vitamin B2, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 5.1 times more Vitamin B9, 4 times more Vitamin C, 1.3 times more Vitamin E and 164.9 times more Vitamin K than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Butternut Winter Squash has 1.3 times more Magnesium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Phosphorus, 4.1 times more Selenium, 13.2 times more Sodium, 3.9 times more Zinc and 1.3 times more Water than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Iron, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Butternut Winter Squash has 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.3 times more Fat, 5.9 times more Omega 3, 2.1 times more Fiber and 3.1 times more Protein than Raw Butternut Winter Squash.
Both Raw Butternut Winter Squash and Boiled and Drained Broccoli have similar amounts of Energy and Fructose per 500 kcal.
Both Raw Butternut Winter Squash as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Butternut Winter SquashVS Baked Butternut Winter SquashBoiled BroccoliVS Baked Butternut Winter SquashButternut Winter SquashVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Butternut Winter SquashVS Boiled Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: