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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	113% 147g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	9.38% 6.8g	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	% 1g	% 11.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	171% 65g	38g per day for Men 19-50 years
Protein	50.4% 28g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1417% 12.8mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	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 Broccoli vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Broccoli has 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 with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.3 times more Vitamin B2 and 6.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw 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 Broccoli vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw 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 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, 7.8 times more Sodium and 18.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.3 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 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.
• Both Raw Broccoli as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.