Comparing Nutrients in 14 ounces Watermelon Seed Kernels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Watermelon Seed Kernels	19%	71%	10%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Watermelon Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	76.2% 2211kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	194% 188g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	121% 39g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	656% 112g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	201% 112g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Watermelon Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	39.7% 0.52mg	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	55.6% 222μg	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% 0mg	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.4% 214mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	303% 2.72mg	15% 0.13mg	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	361% 29mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	487% 2044mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	38.5% 0.89mg	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	428% 2997mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	75.6% 2572mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Watermelon Seed Kernels VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Watermelon Seed Kernels versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Watermelon Seed Kernels have 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 7.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Watermelon Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Watermelon Seed Kernels have 1.6 times more Calcium, 20.2 times more Copper, 11.9 times more Iron, 39.6 times more Magnesium, 7.2 times more Manganese, 15.4 times more Phosphorus, 4.6 times more Potassium, 9 times more Sodium and 36.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 18 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Watermelon Seed Kernels have 19.9 times more Energy, 394.8 times more Fat, 543.3 times more Saturated Fat, 2161.1 times more Omega 6, 2.9 times more Carbohydrate and 9.1 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6