Comparing Nutrients in 500 calories Roasted Whole Pumpkin And Squash Seeds with Salt VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Roasted Whole Pumpkin And Squash Seeds with Salt: 112g
• Cooked Chopped Frozen Broccoli: 1786g

Roasted Whole Pumpkin And Squash Seeds with Salt have 15.9 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Roasted Whole Pumpkin And Squash Seeds with Salt or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.8g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.37% 3.36μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.18% 0.038mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.5% 0.058mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.26% 0.063mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.041mg	179% 2.32mg	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	2.52% 10μg	250% 1000μg	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	0.37% 0.34mg	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.17% 61.7mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	67.5% 0.61mg	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	46.4% 3.7mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	173% 4mg	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	14.7% 103mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	190% 2849mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.14% 5.04g	43.8% 1620g	3700g per day for Men 19-50 years

Roasted Whole Pumpkin And Squash Seeds With Salt VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Whole Pumpkin And Squash Seeds with Salt or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Roasted Whole Pumpkin And Squash Seeds with Salt vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 270.8 times more Vitamin A, 25.8 times more Vitamin B1, 24.8 times more Vitamin B2, 25.5 times more Vitamin B3, 77.9 times more Vitamin B5, 56 times more Vitamin B6, 99.1 times more Vitamin B9 and 2129.1 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 500 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 Roasted Whole Pumpkin And Squash Seeds with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Whole Pumpkin And Squash Seeds with Salt vs Cooked Chopped Frozen Broccoli:

• 500 calories of Roasted Whole Pumpkin And Squash Seeds with Salt have 1.3 times more Copper, 1.3 times more Magnesium, 14.5 times more Sodium and 2.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 9.6 times more Calcium, 2.9 times more Iron, 7.2 times more Manganese, 8.5 times more Phosphorus, 2.5 times more Potassium and 321.1 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 500 calories of Roasted Whole Pumpkin And Squash Seeds with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Whole Pumpkin And Squash Seeds with Salt have 10.1 times more Fat, 12.8 times more Saturated Fat and 42.3 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 8.7 times more Omega 3, 1.6 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Whole Pumpkin And Squash Seeds with Salt provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6