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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	28.3% 113μg	27.8% 111μg	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	3.97% 3.57mg	88.4% 79.6mg	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	7.4% 1.1mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	7.5% 0.067mg	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	200% 16mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	19.2% 0.44mg	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	333% 2330mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Squash Seed Kernels have 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 Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 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 Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Squash Seed Kernels have insufficient amounts of Vitamin A
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Squash Seed Kernels have 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 Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 44.7 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Squash Seed Kernels have 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 Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6