Comparing Nutrients in 5 ounces Squash Seed Kernels VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Pumpkin And Squash Seed Kernels have 4.3 times more Vitamin B1, 1.2 times more Vitamin B2, 9 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Boiled and Drained Broccoli contains 5.9 times more Sodium and 17.1 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled and Drained Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Boiled and Drained Broccoli contains 4.9 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled and Drained Broccoli have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.