Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Frozen Chopped Broccoli	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	8.97% 260kcal	192% 5570kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	488% 474g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	306% 98g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1653% 281g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	118% 153g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	50% 28g	506% 283g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	222% 35.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	69% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	68.5% 0.89mg	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	168% 670μg	145% 580μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	56% 560mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	762% 6.86mg	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	101% 8.1mg	910% 72.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	1226% 5150mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	702% 16mg	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	71.4% 500mg	1079% 7550mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	191% 6480mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	66% 990mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	931% 102mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.36% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Watermelon Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Watermelon Seed Kernels:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 7.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Watermelon Seed Kernels provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Watermelon Seed Kernels:

• 1 kilogram of Frozen Chopped Broccoli has 18.1 times more Water than Watermelon Seed Kernels.
• While 1 kg of Dried Watermelon Seed Kernels contains 18.1 times more Copper, 9 times more Iron, 28.6 times more Magnesium, 5.5 times more Manganese, 15.1 times more Phosphorus, 3.1 times more Potassium, 4.1 times more Sodium and 21.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Watermelon Seed Kernels contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Watermelon Seed Kernels contains 21.4 times more Energy, 163.3 times more Fat, 222.3 times more Saturated Fat, 906.3 times more Omega 6, 3.2 times more Carbohydrate and 10.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6