Comparing Nutrients in 100 calories Squash Seed Kernels VS Broccoli

Weight per 100 calories

• Squash Seed Kernels: 18g
• Broccoli: 294g

Squash Seed Kernels have 16.4 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Squash Seed Kernels or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.05% 8.77g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.34% 0.021g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	21.8% 3.7g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.47% 1.9g	15% 19.5g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.037% 0.027g	2.76% 2g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.023g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.29g	g per day for Men 19-50 years
Fiber	2.82% 1.07g	20% 7.65g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.07% 0.049mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.58% 0.89mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.97% 0.026mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.6% 10.4μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.38% 0.34mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Calcium	0.82% 8.23mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19.7% 1.58mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.5% 221mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	3.06% 1.7μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	0.083% 1.25mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.025% 0.94g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Squash Seed Kernels vs Broccoli:

• Raw Broccoli contains 509.7 times more Vitamin A, 4.3 times more Vitamin B1, 12.6 times more Vitamin B2, 2.1 times more Vitamin B3, 12.6 times more Vitamin B5, 20.1 times more Vitamin B6, 17.9 times more Vitamin B9, 771.9 times more Vitamin C, 5.9 times more Vitamin E and 228.8 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Squash Seed Kernels vs Broccoli:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Copper, 1.7 times more Magnesium and 1.3 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 16.8 times more Calcium, 1.4 times more Iron, 6.4 times more Potassium, 4.4 times more Selenium, 77.5 times more Sodium and 280.7 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Pumpkin And Squash Seed Kernels have 8.1 times more Fat, 4.6 times more Saturated Fat and 25.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 8.6 times more Omega 3, 10.2 times more Carbohydrate, 20 times more Sugars, 74.5 times more Fructose, 7.1 times more Fiber and 1.5 times more Protein than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Energy per 100 kcal.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.