Comparing Nutrients in 7 ounces BroccoliVS Spaghetti Winter Squash

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Spaghetti Winter Squash

15%

78%

7 oz ▼

Macro Nutrients

Broccolivs Spaghetti Winter Squash

2.33%67.5kcal

Energy

2.12%61.5kcal

67.5 kcalvs61.5 kcal

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

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0.76%0.73g

Fat

1.17%1.13g

0.73 gvs1.13 g

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

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0.71%0.23g

Saturated Fat

0.73%0.23g

0.23 gvs0.23 g

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

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7.8%0.13g

Omega 3

18.5%0.3g

0.13 gvs0.3 g

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

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0.57%0.097g

Omega 6

1.05%0.18g

0.097 gvs0.18 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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10%13g

Carbohydrate

10.5%13.7g

13 gvs13.7 g

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

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4.65%3.37g

Sugars

7.55%5.48g

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

3.37 gvs5.48 g

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

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1.86%1.35g

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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

7.83%2.98g

5.16 gvs2.98 g

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

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10%5.6g

Protein

2.27%1.27g

5.6 gvs1.27 g

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

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Vitamins

Broccolivs Spaghetti Winter Squash

6.84%61.5μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

61.5 μgvs12 μg

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

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11.7%0.14mg

Vitamin B1

6.1%0.073mg

Thiamine

0.14 mgvs0.073 mg

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

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18%0.23mg

Vitamin B2

2.75%0.036mg

Riboflavin

0.23 mgvs0.036 mg

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

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7.93%1.27mg

Vitamin B3

11.8%1.9mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.9 mg

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

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22.7%1.14mg

Vitamin B5

14.3%0.71mg

Pantothenic acid

1.14 mgvs0.71 mg

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

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26.7%0.35mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.35 mgvs0.2 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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31.3%125μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

125 μgvs24 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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197%177mg

Vitamin C

4.63%4.17mg

Ascorbic acid

177 mgvs4.17 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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10.3%1.55mg

Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

1.55 mgvs0.26 mg

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

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168%202μg

Vitamin K

1.5%1.8μg

Phytomenadione or phylloquinone

202 μgvs1.8 μg

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

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Minerals

Broccolivs Spaghetti Winter Squash

9.33%93mg

Calcium

4.56%45.6mg

93 mgvs45.6 mg

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

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11%0.097mg

Copper

8.16%0.073mg

0.097 mgvs0.073 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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18%1.45mg

Iron

7.7%0.62mg

1.45 mgvs0.62 mg

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

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9.92%41.7mg

Magnesium

5.67%24mg

41.7 mgvs24 mg

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

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18%0.42mg

Manganese

10.8%0.25mg

0.42 mgvs0.25 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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18.7%131mg

Phosphorus

3.4%24mg

131 mgvs24 mg

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

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18.4%627mg

Potassium

6.3%214mg

627 mgvs214 mg

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

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9.02%4.96μg

Selenium

1.1%0.6μg

4.96 μgvs0.6 μg

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

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4.37%65.5mg

Sodium

2.25%33.7mg

65.5 mgvs33.7 mg

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

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7.4%0.81mg

Zinc

3.43%0.38mg

0.81 mgvs0.38 mg

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

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4.8%177g

Water

4.9%182g

177 gvs182 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Spaghetti Winter Squash:

Raw Broccoli has 5.2 times more Vitamin A, 1.9 times more Vitamin B1, 6.5 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 5.3 times more Vitamin B9, 42.5 times more Vitamin C, 6 times more Vitamin E and 112.9 times more Vitamin K than Raw Spaghetti Winter Squash.
While Raw Spaghetti Winter Squash contains 1.5 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Spaghetti Winter Squash:

Raw Broccoli has 2 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 5.5 times more Phosphorus, 2.9 times more Potassium, 8.3 times more Selenium, 1.9 times more Sodium and 2.2 times more Zinc than Raw Spaghetti Winter Squash.
Both Raw Broccoli and Raw Spaghetti Winter Squash have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 1.7 times more Fiber and 4.4 times more Protein than Raw Spaghetti Winter Squash.
While Raw Spaghetti Winter Squash contains 2.4 times more Omega 3 and 1.6 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Raw Spaghetti Winter Squash have similar amounts of Energy and Carbohydrate per 7 oz.
Both Raw Broccoli as well as Raw Spaghetti Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliSpaghetti Winter SquashVS Boiled BroccoliBroccoliVS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedSpaghetti Winter SquashVS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Spaghetti Winter Squash

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: