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

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	89.8% 2604kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 0.68g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	242% 135g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	23.6% 236mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	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	458% 36.6mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pumpkin And Squash Seed Kernels with Salt VS Cooked Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 2.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B6, 20.6 times more Vitamin C, 4.5 times more Vitamin E and 56.9 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Cooked Broccoli Raab provide similar amounts of Vitamin B2 and 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 Cooked Broccoli Raab 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 Broccoli Raab:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 17 times more Copper, 6.4 times more Iron, 20.4 times more Magnesium, 11.8 times more Manganese, 14.3 times more Phosphorus, 2.3 times more Potassium, 7.2 times more Selenium, 4.6 times more Sodium and 14.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.3 times more Calcium and 45 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pumpkin And Squash Seed Kernels with Salt has 23 times more Energy, 94.3 times more Fat, 96 times more Saturated Fat, 631.9 times more Omega 6, 4.7 times more Carbohydrate, 2.3 times more Fiber and 7.8 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.8 times more Omega 3 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6