Comparing Nutrients in 14 ounces Roasted Squash Seed Kernels VS Broccoli

Macros Ratio

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

Macro Nutrients

	Roasted Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Energy	78.6% 2278kcal	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	106% 34g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	457% 77.8g	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	45% 58.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	0.38% 0.28g	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	% 0.28g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 4.52g	% 0.4g	g per day for Men 19-50 years
Fiber	68% 25.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	211% 118g	20% 11g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Vitamin B2 and 6.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Roasted 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 Roasted Squash Seed Kernels vs Broccoli:

• Roasted Pumpkin And Squash Seed Kernels have 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.
• While Raw Broccoli contains 1.8 times more Sodium and 44 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 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.
• While Raw Broccoli contains 1.3 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.