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

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	38.3% 1109kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	3.7% 2.68g	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	0.41% 0.3g	2.27% 1.65g	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	% 0.26g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	107% 60g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	20% 0.26mg	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	28.8% 115μg	33.2% 133μg	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	4.2% 3.77mg	124% 112mg	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	29% 4.33mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	8.38% 0.075mg	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	219% 17.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	25.4% 0.58mg	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	350% 2447mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	4.9% 181g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 5.2 times more Vitamin B1, 1.6 times more Vitamin B2, 10.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 29.7 times more Vitamin C and 11.1 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 35.3 times more Copper, 10.9 times more Iron, 32.9 times more Magnesium, 15.5 times more Manganese, 24.7 times more Phosphorus, 3.8 times more Potassium, 3.4 times more Selenium and 16.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.4 times more Sodium and 17.5 times more Water than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 21.5 times more Energy, 169.1 times more Fat, 196.8 times more Saturated Fat, 668.1 times more Omega 6, 2.2 times more Carbohydrate, 2 times more Fiber and 10.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Fructose than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.