Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Boiled Broccoli

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Boiled Broccoli: 857g

Whole Roasted Squash Seeds have 12.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Boiled Broccoli?

Macros Ratio

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

Macro Nutrients

	Whole Roasted Squash Seeds	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 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	NA	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	32.6% 12.4g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	132% 1.7mg	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	1.5% 6.05μg	231% 926μg	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	0.22% 0.2mg	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.7% 37mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	28% 2.23mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	72.3% 1.66mg	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	8.84% 62mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 327.1 times more Vitamin A, 23.6 times more Vitamin B1, 30.1 times more Vitamin B2, 24.6 times more Vitamin B3, 140.2 times more Vitamin B5, 68.9 times more Vitamin B6, 152.9 times more Vitamin B9 and 2756.7 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Boiled Broccoli:

• Roasted Whole Pumpkin And Squash Seeds have 1.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.3 times more Calcium, 2.6 times more Iron, 5 times more Manganese, 9.3 times more Phosphorus, 4.1 times more Potassium, 29 times more Sodium and 252.7 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Boiled and Drained Broccoli have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Pumpkin And Squash Seeds have 3.7 times more Fat, 3.6 times more Saturated Fat and 13.5 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.7 times more Omega 3, 1.7 times more Carbohydrate, 2.3 times more Fiber and 1.6 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.