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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Roasted Squash Seed Kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	39.3% 1139kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	28.3% 113μg	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	10.3% 103mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Roasted Squash Seed Kernels have 1.3 times more Vitamin B2, 9.6 times more Vitamin B3 and 2.4 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 37.9 times more Vitamin C, 2.4 times more Vitamin E and 22.5 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Frozen Broccoli Spears provide similar amounts of Vitamin B1 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Squash Seed Kernels have 1.3 times more Calcium, 35.4 times more Copper, 11.2 times more Iron, 34.4 times more Magnesium, 17.5 times more Manganese, 19.9 times more Phosphorus, 3.2 times more Potassium, 4.9 times more Selenium and 22.5 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 44.6 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Squash Seed Kernels have 19.8 times more Energy, 144.3 times more Fat, 164.3 times more Saturated Fat, 529.5 times more Omega 6, 2.7 times more Carbohydrate, 2.2 times more Fiber and 9.8 times more Protein than Frozen Broccoli Spears.
• Both Roasted Squash Seed Kernels and Frozen Broccoli Spears offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6