Comparing Nutrients in 7 ounces Frozen Butternut Winter SquashVS Broccoli

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Frozen Butternut Winter Squashvs Broccoli

3.9%113kcal

Energy

2.33%67.5kcal

113 kcalvs67.5 kcal

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

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0.2%0.2g

Fat

0.76%0.73g

0.2 gvs0.73 g

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

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0.13%0.042g

Saturated Fat

0.71%0.23g

0.042 gvs0.23 g

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

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3.22%0.052g

Omega 3

7.8%0.13g

0.052 gvs0.13 g

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

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0.19%0.032g

Omega 6

0.57%0.097g

0.032 gvs0.097 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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22%28.6g

Carbohydrate

10%13g

28.6 gvs13 g

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

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7.75%5.6g

Sugars

4.65%3.37g

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

5.6 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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6.8%2.58g

Fiber

13.6%5.16g

2.58 gvs5.16 g

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

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6.24%3.5g

Protein

10%5.6g

3.5 gvs5.6 g

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

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Vitamins

Frozen Butternut Winter Squashvs Broccoli

53%476μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

476 μgvs61.5 μg

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

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15%0.18mg

Vitamin B1

11.7%0.14mg

Thiamine

0.18 mgvs0.14 mg

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

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9%0.12mg

Vitamin B2

18%0.23mg

Riboflavin

0.12 mgvs0.23 mg

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

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9.18%1.47mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs1.27 mg

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

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8.77%0.44mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.44 mgvs1.14 mg

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

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16.8%0.22mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.22 mgvs0.35 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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12%47.6μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

47.6 μgvs125 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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13.7%12.3mg

Vitamin C

197%177mg

Ascorbic acid

12.3 mgvs177 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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24.5%3.67mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

3.67 mgvs1.55 mg

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

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2.3%2.78μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

2.78 μgvs202 μg

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

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Minerals

Frozen Butternut Winter Squashvs Broccoli

5.75%57.5mg

Calcium

9.33%93mg

57.5 mgvs93 mg

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

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11.2%0.1mg

Copper

11%0.097mg

0.1 mgvs0.097 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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22%1.75mg

Iron

18%1.45mg

1.75 mgvs1.45 mg

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

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6.6%27.8mg

Magnesium

9.92%41.7mg

27.8 mgvs41.7 mg

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

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21.4%0.49mg

Manganese

18%0.42mg

0.49 mgvs0.42 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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6.24%43.7mg

Phosphorus

18.7%131mg

43.7 mgvs131 mg

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

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12.4%421mg

Potassium

18.4%627mg

421 mgvs627 mg

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

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2.53%1.4μg

Selenium

9.02%4.96μg

1.4 μgvs4.96 μg

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

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0.26%3.97mg

Sodium

4.37%65.5mg

3.97 mgvs65.5 mg

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

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3.07%0.34mg

Zinc

7.4%0.81mg

0.34 mgvs0.81 mg

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

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4.42%164g

Water

4.8%177g

164 gvs177 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 Frozen Butternut Winter Squash vs Broccoli:

Frozen Butternut Winter Squash, Unprepared has 7.7 times more Vitamin A, 1.3 times more Vitamin B1 and 2.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 2 times more Vitamin B2, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9, 14.4 times more Vitamin C and 72.6 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Broccoli have similar amounts of Vitamin B3 per 7 oz.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Butternut Winter Squash vs Broccoli:

Frozen Butternut Winter Squash, Unprepared has 1.2 times more Iron than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Calcium, 1.5 times more Magnesium, 3 times more Phosphorus, 1.5 times more Potassium, 3.6 times more Selenium, 16.5 times more Sodium and 2.4 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Raw Broccoli have similar amounts of Copper, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Frozen Butternut Winter Squash, Unprepared has 1.7 times more Energy, 2.2 times more Carbohydrate and 1.7 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2.4 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashBroccoliVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Frozen Butternut Winter SquashVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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