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

Macros Ratio

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

Macro Nutrients

	Watermelon Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	192% 5570kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	488% 474g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	306% 98g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1653% 281g	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	118% 153g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	506% 283g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Watermelon 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	158% 1.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.46mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	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	0% 0mg	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	54% 540mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	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	910% 72.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	1226% 5150mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	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	1079% 7550mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	191% 6480mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	931% 102mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	24.5% 907g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Watermelon Seed Kernels has 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 7.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Dried Watermelon Seed Kernels.
• Both Watermelon Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Watermelon Seed Kernels have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Watermelon 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 Watermelon Seed Kernels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Watermelon Seed Kernels has 1.6 times more Calcium, 20.2 times more Copper, 11.9 times more Iron, 39.6 times more Magnesium, 7.2 times more Manganese, 15.4 times more Phosphorus, 4.6 times more Potassium, 9 times more Sodium and 36.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 18 times more Water than Dried Watermelon Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watermelon Seed Kernels has 19.9 times more Energy, 394.8 times more Fat, 543.3 times more Saturated Fat, 2161.1 times more Omega 6, 2.9 times more Carbohydrate and 9.1 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6