Comparing Nutrients in 14 ounces Squash Seed Kernels VS 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	76.5% 2219kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	9.3% 6.75g	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	0.82% 0.6g	3.72% 2.7g	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	% 0.52g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.4g	g per day for Men 19-50 years
Fiber	62.7% 24g	27% 10.3g	38g per day for Men 19-50 years
Protein	214% 120g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	53.4% 0.69mg	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	57.5% 230μg	62.5% 250μg	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	8.38% 7.54mg	393% 354mg	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	57.7% 8.65mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Calcium	18.3% 183mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	21.6% 0.19mg	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	438% 35mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	36.2% 0.83mg	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	699% 4894mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 46.9 times more Vitamin C and 13.9 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 27.4 times more Copper, 12.1 times more Iron, 28.2 times more Magnesium, 21.6 times more Manganese, 18.7 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Selenium and 19 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Sodium and 17.1 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 16.4 times more Energy, 132.6 times more Fat, 76 times more Saturated Fat, 1.9 times more Omega 3, 422.7 times more Omega 6, 1.6 times more Carbohydrate, 2.3 times more Fiber and 10.7 times more Protein than Raw Broccoli.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Sugars per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.