Comparing Nutrients in 500 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

1852g

Cooked Chopped Frozen Broccoli

1786g

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

Which food has more nutrients per 500 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

83%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Cooked Chopped Frozen 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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4.96%4.8g

Fat

2.2%2.14g

4.8 gvs2.14 g

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

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3.6%1.15g

Saturated Fat

1%0.32g

1.15 gvs0.32 g

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

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90%1.44g

Omega 3

47%0.75g

1.44 gvs0.75 g

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

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5.1%0.87g

Omega 6

1.37%0.23g

0.87 gvs0.23 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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92%120g

Carbohydrate

73.5%96g

120 gvs96 g

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

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64.6%47g

Sugars

36.2%26.3g

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

47 gvs26.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA 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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68.2%26g

Fiber

141%53.6g

26 gvs53.6 g

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

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22%12.2g

Protein

99%55.4g

12.2 gvs55.4 g

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

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Vitamins

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Cooked Chopped Frozen Broccoli

12.3%111μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

111 μgvs911 μg

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

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58.6%0.7mg

Vitamin B1

82%0.98mg

Thiamine

0.7 mgvs0.98 mg

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

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31.3%0.41mg

Vitamin B2

111%1.45mg

Riboflavin

0.41 mgvs1.45 mg

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

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94%15mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

15 mgvs8.18 mg

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

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131%6.57mg

Vitamin B5

98%4.9mg

Pantothenic acid

6.57 mgvs4.9 mg

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

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141%1.83mg

Vitamin B6

179%2.32mg

Pyridoxine

1.83 mgvs2.32 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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37%148μg

Vitamin B9

250%1000μg

Folates and Folic Acid

148 μgvs1000 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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72%65mg

Vitamin C

796%716mg

Ascorbic acid

65 mgvs716 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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15%2.22mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

2.22 mgvs23.6 mg

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

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12.3%15μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

15 μgvs1573 μg

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

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Minerals

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Cooked Chopped Frozen Broccoli

39%389mg

Calcium

59%589mg

389 mgvs589 mg

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

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72%0.65mg

Copper

67.5%0.61mg

0.65 mgvs0.61 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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78.7%6.3mg

Iron

136%11mg

6.3 mgvs11 mg

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

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48.5%204mg

Magnesium

55.3%232mg

204 mgvs232 mg

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

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87.8%2mg

Manganese

173%4mg

2 mgvs4 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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Phosphorus

125%875mg

NA mgvs875 mg

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

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63.7%2167mg

Potassium

74.6%2536mg

2167 mgvs2536 mg

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

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10%5.56μg

Selenium

22.7%12.5μg

5.56 μgvs12.5 μg

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

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314%4704mg

Sodium

13%196mg

4704 mgvs196 mg

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

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33.7%3.7mg

Zinc

45.5%5mg

3.7 mgvs5 mg

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

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46%1709g

Water

43.8%1620g

1709 gvs1620 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Cooked Chopped Frozen Broccoli:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 8.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B6, 6.8 times more Vitamin B9, 11 times more Vitamin C, 10.6 times more Vitamin E and 106.2 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Cooked Chopped Frozen Broccoli:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 23.9 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium, 1.7 times more Iron, 2 times more Manganese, 2.3 times more Selenium and 1.4 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Copper, Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.9 times more Omega 3, 3.7 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Sugars than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber and 4.5 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Boiled Succotash with SaltCooked Chopped Frozen BroccoliVS Boiled Succotash with SaltWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: