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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Roasted Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	89.8% 2604kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	29.8% 0.48g	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	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23.6% 236mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	19.8% 2.18mg	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 Squash Seed Kernels VS Frozen Chopped Broccoli per 1 lb

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

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

• 1 pound of Roasted Squash Seed Kernels has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 9.4 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B6, 31.3 times more Vitamin C, 2.2 times more Vitamin E and 18 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Roasted Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Squash Seed Kernels has 33.6 times more Copper, 10 times more Iron, 30.6 times more Magnesium, 15.3 times more Manganese, 23.5 times more Phosphorus, 3.7 times more Potassium, 3.4 times more Selenium and 15.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 45.1 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Frozen Chopped Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Squash Seed Kernels has 22.1 times more Energy, 169.1 times more Fat, 194.2 times more Saturated Fat, 631.9 times more Omega 6, 3.1 times more Carbohydrate, 2.2 times more Fiber and 10.6 times more Protein than Frozen Chopped Broccoli.
• Both Roasted Squash Seed Kernels and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6