Comparing Nutrients in 1 kilogram Boiled Broccoli VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Boiled Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	113% 147g	130g per day for Men 19-50 years
Sugars	19% 14g	17.8% 13g	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	10.2% 7.4g	0.97% 0.7g	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	% 4.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 11.4g	g per day for Men 19-50 years
Fiber	87% 33g	171% 65g	38g per day for Men 19-50 years
Protein	42.5% 24g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	77% 1mg	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	270% 1080μg	143% 570μg	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	721% 649mg	20% 18mg	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	97% 14.5mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1417% 12.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	1952% 45mg	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	96% 670mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	24% 893g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 36.1 times more Vitamin C, 2.6 times more Vitamin E and 31.4 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 8 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 kg.
• Both Boiled and Drained Broccoli as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Boiled and Drained Broccoli has 44 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Calcium, 20.9 times more Copper, 12 times more Iron, 26.2 times more Magnesium, 23.1 times more Manganese, 17.5 times more Phosphorus, 2.7 times more Potassium, 5.9 times more Selenium, 6.2 times more Sodium and 17 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 10.6 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 16.4 times more Energy, 119.6 times more Fat, 108.2 times more Saturated Fat, 384.1 times more Omega 6, 2 times more Carbohydrate, 2 times more Fiber and 12.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Boiled and Drained Broccoli as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.