Comparing Nutrients in 7 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	38.3% 1109kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 2.24g	% 0.2g	g per day for Men 19-50 years
Fiber	31.3% 12g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	107% 60g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.