Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	53% 17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	22.5% 29g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 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	9.96% 5.58g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	138% 15mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.11% 4.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• 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 with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt 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 with Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Frozen Chopped Broccoli, Unprepared has 45.1 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt 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, 10.7 times more Sodium and 15.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 11.9 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt 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 with Salt have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.