Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Frozen Chopped Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	1.27% 37kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	38% 12g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	16% 21g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.52% 1.83g	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	1.62% 1.18g	0.14% 0.099g	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	% 1.06g	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	11% 4.25g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	7.1% 4g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	23.7% 95μg	20% 80.8μg	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	89% 80mg	2.83% 2.55mg	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	11.5% 1.73mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	201% 1.8mg	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	14.4% 1.15mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	277% 6.36mg	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	10% 71mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	98% 11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Roasted Squash Seed Kernels:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.3 times more Vitamin B6, 31.3 times more Vitamin C, 2.2 times more Vitamin E and 18 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 9.4 times more Vitamin B3 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B9 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Roasted Squash Seed Kernels:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Sodium and 45.1 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 33.6 times more Copper, 10 times more Iron, 30.6 times more Magnesium, 15.3 times more Manganese, 23.5 times more Phosphorus, 3.7 times more Potassium, 3.4 times more Selenium and 15.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 11.9 times more Fructose than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 22.1 times more Energy, 169.1 times more Fat, 194.2 times more Saturated Fat, 631.9 times more Omega 6, 3.1 times more Carbohydrate, 2.2 times more Fiber and 10.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.