Comparing Nutrients in 7 ounces Broccoli Raab VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Broccoli Raab	Squash Seed Kernels	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.83% 2.78g	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	0.47% 0.34g	0.41% 0.3g	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	% 0.2g	% 0.26g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 2.24g	g per day for Men 19-50 years
Fiber	14% 5.36g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	28.8% 115μg	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	44.5% 40mg	4.2% 3.77mg	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	21.4% 3.2mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	296% 2.67mg	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	53% 4.25mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	392% 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	20.7% 145mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Squash Seed Kernels per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Squash Seed Kernels:

• 7 ounces of Broccoli Raab have 131 times more Vitamin A, 1.4 times more Vitamin B9, 10.6 times more Vitamin C and 30.7 times more Vitamin K than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Vitamin B1, 4.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Squash Seed Kernels provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Squash Seed Kernels:

• 7 ounces of Broccoli Raab have 2.3 times more Calcium, 4.7 times more Sodium and 17.7 times more Water than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 32 times more Copper, 4.1 times more Iron, 26.9 times more Magnesium, 11.5 times more Manganese, 16.9 times more Phosphorus, 4.1 times more Potassium, 9.4 times more Selenium and 10.1 times more Zinc than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 1.6 times more Omega 3 than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 25.4 times more Energy, 100.1 times more Fat, 104.3 times more Saturated Fat, 714.1 times more Omega 6, 3.8 times more Carbohydrate, 2.2 times more Fiber and 9.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Broccoli Raab VS Squash Seed Kernels

What are the health benefits of Broccoli Raab compared to Squash Seed Kernels?

Broccoli raab is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It may help support immune function, eye health, and bone health. Squash seed kernels are high in protein, healthy fats, and minerals like magnesium and zinc. They may support heart health, blood sugar control, and provide anti-inflammatory benefits. Both can be nutritious additions to a vegan diet, offering unique health benefits.

Can I lose weight easier by eating more Broccoli Raab or Squash Seed Kernels?

Both Broccoli Raab and Squash Seed Kernels can be beneficial for weight loss due to their high fiber content and low calorie density. However, Broccoli Raab is lower in calories and higher in fiber, making it a more optimal choice for weight loss. It can help you feel full and satisfied while consuming fewer calories, which can support weight loss efforts. Incorporating a variety of vegetables and plant-based foods into your diet, including Broccoli Raab, can help you achieve your weight loss goals in a healthy and sustainable way.

Should I eat more Broccoli Raab or more Squash Seed Kernels to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Broccoli Raab and Squash Seed Kernels are nutritious options, but Squash Seed Kernels are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a mix of both can provide a well-rounded nutrient profile to support your fitness goals.

What is the environmental impact of producing Broccoli Raab compared to Squash Seed Kernels?

Broccoli Raab has a lower environmental impact compared to Squash Seed Kernels. Broccoli Raab requires less water, land, and resources to produce, making it a more sustainable option. Additionally, Broccoli Raab is a nutrient-dense vegetable that can be a great addition to a plant-based diet.