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

Weight per 500 calories

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

1852g

Frozen Chopped Broccoli

1923g

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 Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

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

83%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

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

Fat

5.75%5.58g

4.8 gvs5.58 g

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

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3.6%1.15g

Saturated Fat

2.64%0.85g

1.15 gvs0.85 g

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

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90%1.44g

Omega 3

126%2g

1.44 gvs2 g

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

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5.1%0.87g

Omega 6

3.5%0.6g

0.87 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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92%120g

Carbohydrate

70.7%92g

120 gvs92 g

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

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64.6%47g

Sugars

36%26g

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

47 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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68.2%26g

Fiber

152%57.7g

26 gvs57.7 g

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

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22%12.2g

Protein

96%54g

12.2 gvs54 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 Frozen Chopped Broccoli

12.3%111μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

111 μgvs1000 μg

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

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58.6%0.7mg

Vitamin B1

85%1mg

Thiamine

0.7 mgvs1 mg

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

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31.3%0.41mg

Vitamin B2

142%1.85mg

Riboflavin

0.41 mgvs1.85 mg

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

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94%15mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

15 mgvs9.04 mg

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

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131%6.57mg

Vitamin B5

107%5.37mg

Pantothenic acid

6.57 mgvs5.37 mg

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

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141%1.83mg

Vitamin B6

192%2.5mg

Pyridoxine

1.83 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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37%148μg

Vitamin B9

322%1288μg

Folates and Folic Acid

148 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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72%65mg

Vitamin C

1205%1085mg

Ascorbic acid

65 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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15%2.22mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

2.22 mgvs23.5 mg

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

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12.3%15μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

15 μgvs1560 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 Frozen Chopped Broccoli

39%389mg

Calcium

108%1077mg

389 mgvs1077 mg

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

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72%0.65mg

Copper

81%0.73mg

0.65 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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78.7%6.3mg

Iron

195%15.6mg

6.3 mgvs15.6 mg

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

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48.5%204mg

Magnesium

82.4%346mg

204 mgvs346 mg

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

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87.8%2mg

Manganese

246%5.65mg

2 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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Phosphorus

137%962mg

NA mgvs962 mg

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

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63.7%2167mg

Potassium

120%4077mg

2167 mgvs4077 mg

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

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10%5.56μg

Selenium

98%54μg

5.56 μgvs54 μg

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

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314%4704mg

Sodium

30.8%462mg

4704 mgvs462 mg

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

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33.7%3.7mg

Zinc

84%9.23mg

3.7 mgvs9.23 mg

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

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46%1709g

Water

47.5%1759g

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

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 9 times more Vitamin A, 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.4 times more Vitamin B6, 8.7 times more Vitamin B9, 16.7 times more Vitamin C, 10.6 times more Vitamin E and 105.3 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 10.2 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.9 times more Potassium, 9.7 times more Selenium and 2.5 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3, 2.2 times more Fiber and 4.4 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Fat per 500 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of 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 SaltFrozen Chopped BroccoliVS Boiled Succotash with SaltWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: