Comparing Nutrients in 1 pound Broccoli VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	5.3% 154kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	121% 38.8g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	523% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	8.07% 5.85g	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	4.25% 3.1g	0.44% 0.32g	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	% 2.22g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 5.17g	g per day for Men 19-50 years
Fiber	31% 11.8g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	23% 12.8g	242% 135g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	35% 0.45mg	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	71.4% 286μg	64.6% 259μg	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	450% 405mg	9.07% 8.16mg	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	23.6% 3.54mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	21.3% 213mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	643% 5.8mg	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	41.4% 3.3mg	458% 36.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	594% 2495mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	885% 20.4mg	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	42.8% 299mg	761% 5325mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	105% 3574mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	315% 34.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Roasted Squash Seed Kernels:

• 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.
• While Roasted Pumpkin And Squash Seed Kernels 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 have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Roasted Squash Seed Kernels:

• Raw Broccoli has 1.8 times more Sodium and 44 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels 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 and 18.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.3 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels 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 have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.