Comparing Nutrients in 1 pound Roasted Pumpkin And Squash Seed Kernels with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

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

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	89.8% 2604kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	9.2% 6.67g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	242% 135g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	45.4% 0.59mg	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	64.6% 259μg	63.5% 254μg	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	9.07% 8.16mg	202% 182mg	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	17% 2.54mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	17% 0.15mg	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	458% 36.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	44% 1mg	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	761% 5325mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt 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 lb 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 with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Pumpkin And Squash Seed Kernels with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt 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, 23.3 times more Sodium and 27.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 44.7 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt 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 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6