Comparing Nutrients in 14 ounces Broccoli VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	4.65% 135kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	106% 34g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	457% 77.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	45% 58.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	7.06% 5.1g	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	3.72% 2.7g	0.38% 0.28g	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	% 1.94g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4.52g	g per day for Men 19-50 years
Fiber	27% 10.3g	68% 25.8g	38g per day for Men 19-50 years
Protein	20% 11g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	30.5% 0.4mg	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	62.5% 250μg	56.6% 226μg	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	393% 354mg	7.94% 7.14mg	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	20.6% 3.1mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	18.7% 187mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	562% 5.06mg	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	36.2% 2.9mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	775% 18mg	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	37.4% 262mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Roasted Squash Seed Kernels:

• Raw Broccoli has more Vitamin A, 1.8 times more Vitamin B6, 49.6 times more Vitamin C, 1.4 times more Vitamin E and 22.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B2 and 6.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Roasted Squash Seed Kernels:

• Raw Broccoli has 1.8 times more Sodium and 44 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 26 times more Copper, 11.1 times more Iron, 26.2 times more Magnesium, 21.4 times more Manganese, 17.8 times more Phosphorus, 2.5 times more Potassium, 3.8 times more Selenium and 18.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.3 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 16.9 times more Energy, 132.6 times more Fat, 74.9 times more Saturated Fat, 1.8 times more Omega 3, 399.8 times more Omega 6, 2.2 times more Carbohydrate, 2.5 times more Fiber and 10.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.