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

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	193% 5590kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	19.3% 14g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	56% 2.8mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	46% 460mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	24.7% 915g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 5.2 times more Vitamin B1, 1.6 times more Vitamin B2, 10.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 29.7 times more Vitamin C and 11.1 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Pumpkin And Squash Seed Kernels have 35.3 times more Copper, 10.9 times more Iron, 32.9 times more Magnesium, 15.5 times more Manganese, 24.7 times more Phosphorus, 3.8 times more Potassium, 3.4 times more Selenium and 16.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.4 times more Sodium and 17.5 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pumpkin And Squash Seed Kernels have 21.5 times more Energy, 169.1 times more Fat, 196.8 times more Saturated Fat, 668.1 times more Omega 6, 2.2 times more Carbohydrate, 2 times more Fiber and 10.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.