Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Winter Squash, Hubbard, Baked

200g

Cooked Chopped Frozen Broccoli

357g

Winter Squash, Hubbard, Baked has 1.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Winter Squash, Hubbard, Baked or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs Cooked Chopped Frozen Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.28%1.24g

Fat

0.44%0.43g

1.24 gvs0.43 g

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

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0.8%0.26g

Saturated Fat

0.2%0.064g

0.26 gvs0.064 g

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

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20.3%0.32g

Omega 3

9.38%0.15g

0.32 gvs0.15 g

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

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1.14%0.19g

Omega 6

0.27%0.046g

0.19 gvs0.046 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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16.6%21.6g

Carbohydrate

14.7%19g

21.6 gvs19 g

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

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13.5%9.8g

Sugars

7.24%5.25g

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

9.8 gvs5.25 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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25.8%9.8g

Fiber

28%10.7g

9.8 gvs10.7 g

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

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8.86%4.96g

Protein

19.8%11g

4.96 gvs11 g

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

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Vitamins

Winter Squash, Hubbard, Bakedvs Cooked Chopped Frozen Broccoli

74.4%670μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

670 μgvs182 μg

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

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12.3%0.15mg

Vitamin B1

16.4%0.2mg

Thiamine

0.15 mgvs0.2 mg

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

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7.23%0.094mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.094 mgvs0.29 mg

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

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6.98%1.1mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.64 mg

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

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18%0.89mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.89 mgvs0.98 mg

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

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26.5%0.34mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.34 mgvs0.46 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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8%32μg

Vitamin B9

50%200μg

Folates and Folic Acid

32 μgvs200 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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21%19mg

Vitamin C

159%143mg

Ascorbic acid

19 mgvs143 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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2.67%0.4mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.4 mgvs4.7 mg

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

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2.67%3.2μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

3.2 μgvs315 μg

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

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Minerals

Winter Squash, Hubbard, Bakedvs Cooked Chopped Frozen Broccoli

3.4%34mg

Calcium

11.8%118mg

34 mgvs118 mg

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

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10%0.09mg

Copper

13.5%0.12mg

0.09 mgvs0.12 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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11.8%0.94mg

Iron

27.2%2.18mg

0.94 mgvs2.18 mg

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

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10.5%44mg

Magnesium

11%46.4mg

44 mgvs46.4 mg

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

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14.8%0.34mg

Manganese

34.6%0.8mg

0.34 mgvs0.8 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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6.57%46mg

Phosphorus

25%175mg

46 mgvs175 mg

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

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21%716mg

Potassium

15%507mg

716 mgvs507 mg

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

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2.2%1.2μg

Selenium

4.55%2.5μg

1.2 μgvs2.5 μg

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

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1.07%16mg

Sodium

2.6%39.3mg

16 mgvs39.3 mg

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

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2.73%0.3mg

Zinc

9.1%1mg

0.3 mgvs1 mg

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

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4.6%170g

Water

8.76%324g

170 gvs324 g

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

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Lets compare vitamin content per 100 calories of Winter Squash, Hubbard, Baked vs Cooked Chopped Frozen Broccoli:

Winter Squash, Hubbard, Baked no Salt has 3.7 times more Vitamin A than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6, 6.3 times more Vitamin B9, 7.5 times more Vitamin C, 11.8 times more Vitamin E and 98.3 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Winter Squash, Hubbard, Baked vs Cooked Chopped Frozen Broccoli:

Winter Squash, Hubbard, Baked no Salt has 1.4 times more Potassium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3.5 times more Calcium, 1.3 times more Copper, 2.3 times more Iron, 2.3 times more Manganese, 3.8 times more Phosphorus, 2.1 times more Selenium, 2.5 times more Sodium, 3.3 times more Zinc and 1.9 times more Water than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Winter Squash, Hubbard, Baked no Salt has 2.9 times more Fat, 2.2 times more Omega 3, 4.2 times more Omega 6 and 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.2 times more Protein than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter SquashCooked Chopped Frozen BroccoliVS Mashed Hubbard Winter SquashWinter Squash, Hubbard, BakedVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Winter Squash, Hubbard, Baked or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: