Comparing Nutrients in 300 calories Broccoli Raab VS Roasted Whole Pumpkin And Squash Seeds with Salt

Weight per 300 calories

• Broccoli Raab: 1364g
• Roasted Whole Pumpkin And Squash Seeds with Salt: 67.3g

Roasted Whole Pumpkin And Squash Seeds with Salt have 20.3 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Roasted Whole Pumpkin And Squash Seeds with Salt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Broccoli Raab	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	7.7% 2.47g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	3.24% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	28% 36g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	NA	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	32.6% 12.4g	38g per day for Men 19-50 years
Protein	77% 43.2g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	1.9% 0.025mg	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	283% 1132μg	1.5% 6.05μg	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	306% 275mg	0.22% 0.2mg	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	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	147% 1473mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	51.6% 0.46mg	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	365% 29mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	14.5% 0.33mg	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	142% 995mg	8.84% 62mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	114% 1709mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.082% 3.03g	3700g per day for Men 19-50 years

Broccoli Raab VS Roasted Whole Pumpkin And Squash Seeds With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Roasted Whole Pumpkin And Squash Seeds with Salt?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 300 calories of Broccoli Raab have 885.2 times more Vitamin A, 96.6 times more Vitamin B1, 50.3 times more Vitamin B2, 86.5 times more Vitamin B3, 116.6 times more Vitamin B5, 93.7 times more Vitamin B6, 187 times more Vitamin B9 and 1365 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 300 calories of Broccoli Raab have 39.8 times more Calcium, 1.2 times more Copper, 13.1 times more Iron, 1.7 times more Magnesium, 16.1 times more Manganese, 16.1 times more Phosphorus, 4.3 times more Potassium, 1.5 times more Zinc and 416.9 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 300 kcal of Roasted Whole Pumpkin And Squash Seeds with Salt contain 3.8 times more Sodium than Raw Broccoli Raab.
• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 49.8 times more Omega 3, 3 times more Fiber and 3.5 times more Protein than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 300 kcal of Roasted Whole Pumpkin And Squash Seeds with Salt contain 2 times more Fat, 2.2 times more Saturated Fat and 14.9 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Roasted Whole Pumpkin And Squash Seeds with Salt provide inadequate amounts of Omega 3