Comparing Nutrients in 5 ounces Boiled Broccoli VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Boiled Broccoli	Squash Seed Kernels	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	11.7% 15g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	2.74% 2g	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	1.45% 1.05g	0.29% 0.21g	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	% 0.69g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 1.6g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	15.6% 0.2mg	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	38.3% 153μg	20.6% 82.2μg	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	102% 92mg	3% 2.7mg	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	13.7% 2.06mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	212% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	280% 6.44mg	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	13.6% 95mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Squash Seed Kernels:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 34.2 times more Vitamin C and 19.3 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 4.3 times more Vitamin B1, 9 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Boiled and Drained Broccoli as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Squash Seed Kernels:

• Boiled and Drained Broccoli has 5.9 times more Sodium and 17.1 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 22 times more Copper, 13.2 times more Iron, 28.2 times more Magnesium, 23.4 times more Manganese, 18.4 times more Phosphorus, 2.8 times more Potassium, 5.9 times more Selenium and 17.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 4.9 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 16 times more Energy, 119.6 times more Fat, 109.6 times more Saturated Fat, 406.1 times more Omega 6, 1.5 times more Carbohydrate, 1.8 times more Fiber and 12.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Pumpkin And Squash Seed Kernels have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Boiled and Drained Broccoli as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.