Comparing Nutrients in 1 pound Roasted Whole Pumpkin And Squash Seeds with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	69.8% 2023kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 244g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	220% 83.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	150% 84g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	69.8% 0.91mg	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	10.2% 41μg	122% 490μg	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	1.5% 1.36mg	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25% 249mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	188% 15mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	38.3% 0.88mg	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	59.6% 417mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	768% 11526mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Boiled Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt versus 1 lb of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt vs Boiled Broccoli:

• 1 lb of Boiled and Drained Broccoli contains 25.7 times more Vitamin A, 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 11 times more Vitamin B5, 5.4 times more Vitamin B6, 12 times more Vitamin B9 and 216.3 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Whole Pumpkin And Squash Seeds with Salt vs Boiled Broccoli:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.4 times more Calcium, 11.3 times more Copper, 4.9 times more Iron, 12.5 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium, 62 times more Sodium and 22.9 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 19.8 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 12.7 times more Energy, 47.3 times more Fat, 46.5 times more Saturated Fat, 171.7 times more Omega 6, 7.5 times more Carbohydrate, 5.6 times more Fiber and 7.8 times more Protein than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 1.5 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6