Nutrient Comparison: Broccoli Raab VS Watermelon Seed Kernels per 14 oz
Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Broccoli Raab vs Watermelon Seed Kernels:
- 14 ounces of Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Watermelon Seed Kernels.
- While 14 oz of Dried Watermelon Seed Kernels contain 2.9 times more Vitamin B3 than Raw Broccoli Raab.
- Both Broccoli Raab and Watermelon Seed Kernels provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 ounces.
- 14 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Broccoli Raab as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Broccoli Raab vs Watermelon Seed Kernels:
- 14 ounces of Broccoli Raab have 2 times more Calcium and 18.3 times more Water than Watermelon Seed Kernels.
- While 14 oz of Dried Watermelon Seed Kernels contain 16.3 times more Copper, 3.4 times more Iron, 23.4 times more Magnesium, 4.1 times more Manganese, 10.3 times more Phosphorus, 3.3 times more Potassium, 3 times more Sodium and 13.3 times more Zinc than Raw Broccoli Raab.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Dried Watermelon Seed Kernels contain 25.3 times more Energy, 96.7 times more Fat, 117.8 times more Saturated Fat, 968.8 times more Omega 6, 5.4 times more Carbohydrate and 8.9 times more Protein than Raw Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6