Comparing Nutrients in 5 ounces Squash Seed Kernels VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Energy	27.3% 792kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	76.5% 43g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.07mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	7.7% 0.069mg	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	156% 12.5mg	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.2% 7.4g	3.42% 127g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 7.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 46.9 times more Vitamin C and 13.9 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 27.4 times more Copper, 12.1 times more Iron, 28.2 times more Magnesium, 21.6 times more Manganese, 18.7 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Selenium and 19 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Sodium and 17.1 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pumpkin And Squash Seed Kernels have 16.4 times more Energy, 132.6 times more Fat, 76 times more Saturated Fat, 1.9 times more Omega 3, 422.7 times more Omega 6, 1.6 times more Carbohydrate, 2.3 times more Fiber and 10.7 times more Protein than Raw Broccoli.
• Both Dried Pumpkin And Squash Seed Kernels and Raw Broccoli have similar amounts of Sugars per 5 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.