Nutrient Comparison: Watermelon Seed Kernels VS Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Watermelon Seed Kernels versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Watermelon Seed Kernels vs Broccoli Raab:
- 14 ounces of Watermelon Seed Kernels have 2.9 times more Vitamin B3 than Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dried Watermelon Seed Kernels.
- Both Watermelon Seed Kernels and Broccoli Raab 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 Dried Watermelon Seed Kernels as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Watermelon Seed Kernels vs Broccoli Raab:
- 14 ounces of Watermelon Seed Kernels have 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 Broccoli Raab.
- While 14 oz of Raw Broccoli Raab contain 2 times more Calcium and 18.3 times more Water than Dried Watermelon Seed Kernels.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Watermelon Seed Kernels have 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 Broccoli Raab.
- 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6