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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	198% 5740kcal	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	267% 85.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	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	113% 147g	41% 53.5g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	79% 30g	38g per day for Men 19-50 years
Protein	533% 298g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	52% 520mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	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	1009% 80.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	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	1677% 11740mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	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	12% 180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Squash Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Roasted Squash Seed Kernels has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 9.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 22.3 times more Vitamin C, 2.4 times more Vitamin E and 19.6 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Roasted 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 Roasted Squash Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Roasted Squash Seed Kernels has 1.6 times more Calcium, 37.5 times more Copper, 13.2 times more Iron, 42.3 times more Magnesium, 20.1 times more Manganese, 24 times more Phosphorus, 5.5 times more Potassium, 13.4 times more Selenium and 27.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 44.7 times more Water than Roasted 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 Roasted Squash Seed Kernels has 20.5 times more Energy, 408.8 times more Fat, 474.7 times more Saturated Fat, 2.6 times more Omega 3, 1506.9 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6