Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	53% 17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	34% 13g	38g per day for Men 19-50 years
Protein	11% 6.15g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 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	27.8% 111μg	28.3% 113μg	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	88.4% 79.6mg	3.97% 3.57mg	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	17.5% 2.6mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	281% 2.53mg	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	15% 1.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	387% 8.9mg	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% 97mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	138% 15mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.11% 4.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Roasted Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Roasted Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Roasted Squash Seed Kernels:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.3 times more Vitamin B6, 22.3 times more Vitamin C, 2.4 times more Vitamin E and 19.6 times more Vitamin K than Roasted Squash Seed Kernels.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 9.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Roasted Squash Seed Kernels provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Roasted Squash Seed Kernels:

• 7 ounces of Cooked Chopped Frozen Broccoli have 44.7 times more Water than Roasted Squash Seed Kernels.
• While 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 1.6 times more Calcium, 37.5 times more Copper, 13.2 times more Iron, 42.3 times more Magnesium, 20.1 times more Manganese, 24 times more Phosphorus, 5.5 times more Potassium, 13.4 times more Selenium and 27.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted Pumpkin And Squash Seed Kernels contain 20.5 times more Energy, 408.8 times more Fat, 474.7 times more Saturated Fat, 2.6 times more Omega 3, 1506.9 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 9.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6