Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Broccoli

Weight per 100 calories

Winter Squash, Hubbard, Baked

200g

Broccoli

294g

Winter Squash, Hubbard, Baked has 1.5 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs 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

1.12%1.1g

1.24 gvs1.1 g

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

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0.8%0.26g

Saturated Fat

1.05%0.34g

0.26 gvs0.34 g

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

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20.3%0.32g

Omega 3

11.6%0.19g

0.32 gvs0.19 g

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

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1.14%0.19g

Omega 6

0.85%0.14g

0.19 gvs0.14 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

15%19.5g

21.6 gvs19.5 g

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

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13.5%9.8g

Sugars

6.9%5g

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

9.8 gvs5 g

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

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Fructose

2.76%2g

≤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 gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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25.8%9.8g

Fiber

20%7.65g

9.8 gvs7.65 g

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

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8.86%4.96g

Protein

15%8.3g

4.96 gvs8.3 g

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

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Vitamins

Winter Squash, Hubbard, Bakedvs Broccoli

74.4%670μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

670 μgvs91 μg

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

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12.3%0.15mg

Vitamin B1

17.4%0.21mg

Thiamine

0.15 mgvs0.21 mg

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

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7.23%0.094mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.094 mgvs0.34 mg

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

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6.98%1.1mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.88 mg

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

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18%0.89mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.89 mgvs1.7 mg

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

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26.5%0.34mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.34 mgvs0.51 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

46.3%185μg

Folates and Folic Acid

32 μgvs185 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

292%262mg

Ascorbic acid

19 mgvs262 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

15.3%2.3mg

Tocopherols and Tocotrienols

0.4 mgvs2.3 mg

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

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2.67%3.2μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

3.2 μgvs299 μg

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

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Minerals

Winter Squash, Hubbard, Bakedvs Broccoli

3.4%34mg

Calcium

14%138mg

34 mgvs138 mg

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

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10%0.09mg

Copper

16%0.14mg

0.09 mgvs0.14 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%2.15mg

0.94 mgvs2.15 mg

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

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10.5%44mg

Magnesium

14.7%61.8mg

44 mgvs61.8 mg

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

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14.8%0.34mg

Manganese

27%0.62mg

0.34 mgvs0.62 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

27.7%194mg

46 mgvs194 mg

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

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21%716mg

Potassium

27.3%929mg

716 mgvs929 mg

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

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2.2%1.2μg

Selenium

13.4%7.35μg

1.2 μgvs7.35 μg

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

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1.07%16mg

Sodium

6.47%97mg

16 mgvs97 mg

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

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2.73%0.3mg

Zinc

11%1.2mg

0.3 mgvs1.2 mg

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

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4.6%170g

Water

7.1%263g

170 gvs263 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 Broccoli:

Winter Squash, Hubbard, Baked no Salt has 7.3 times more Vitamin A than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Vitamin B1, 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 5.8 times more Vitamin B9, 13.8 times more Vitamin C, 5.7 times more Vitamin E and 93.4 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Broccoli contains 4.1 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 6.1 times more Selenium, 6.1 times more Sodium, 4 times more Zinc and 1.5 times more Water than Winter Squash, Hubbard, Baked no Salt.

Comparison of macro-nutrients per 100 calories:

Winter Squash, Hubbard, Baked no Salt has 1.7 times more Omega 3, 1.3 times more Omega 6, 2 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Saturated Fat and 1.7 times more Protein than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Raw 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 SquashBroccoliVS Mashed Hubbard Winter SquashWinter Squash, Hubbard, BakedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: