Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	193% 5590kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	41% 53.5g	130g per day for Men 19-50 years
Sugars	19.3% 14g	20.3% 14.7g	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	2.07% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	79% 30g	38g per day for Men 19-50 years
Protein	540% 302g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	100% 1.3mg	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	145% 580μg	140% 560μg	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	21% 19mg	446% 401mg	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	145% 22mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	46% 460mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	37.8% 0.34mg	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	1103% 88.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	97% 2.23mg	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	1761% 12330mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Squash Seed Kernels has 5 times more Vitamin B1, 1.9 times more Vitamin B2, 10.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 21.1 times more Vitamin C and 12.1 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Squash Seed Kernels has 1.4 times more Calcium, 39.5 times more Copper, 14.5 times more Iron, 45.5 times more Magnesium, 20.4 times more Manganese, 25.2 times more Phosphorus, 5.7 times more Potassium, 13.4 times more Selenium and 27.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 17.3 times more Water than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 20 times more Energy, 408.8 times more Fat, 481.1 times more Saturated Fat, 2.9 times more Omega 3, 1593.1 times more Omega 6, 2 times more Carbohydrate, 2 times more Fiber and 9.8 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6