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Comparing Nutrients in 100 grams Squash Seed KernelsVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels
20%
73%
7%
Cooked Chopped Frozen Broccoli
36%
3%
61%
100 g ▼

Macro Nutrients

19.3%559kcal
Energy
0.97%28kcal
559 kcalvs28 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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50.6%49g
Fat
0.12%0.12g
49 gvs0.12 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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27%8.66g
Saturated Fat
0.056%0.018g
8.66 gvs0.018 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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7.5%0.12g
Omega 3
2.63%0.042g
0.12 gvs0.042 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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122%20.7g
Omega 6
0.076%0.013g
20.7 gvs0.013 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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8.24%10.7g
Carbohydrate
4.1%5.35g
10.7 gvs5.35 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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1.93%1.4g
Sugars
2.03%1.47g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs1.47 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0.21%0.15g
Fructose
NA
≤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]
0.15 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.13g
Glucose
NA
0.13 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%1.13g
Sucrose
NA
1.13 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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15.8%6g
Fiber
7.9%3g
6 gvs3 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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54%30.2g
Protein
5.54%3.1g
30.2 gvs3.1 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
5.67%51μg
RAE, retinol activity equivalents
1 μgvs51 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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22.8%0.27mg
Vitamin B1
4.6%0.055mg
Thiamine
0.27 mgvs0.055 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
6.23%0.081mg
Riboflavin
0.15 mgvs0.081 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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31%5mg
Vitamin B3
2.86%0.46mg
Niacin, nicotinic acid, niacinamide
5 mgvs0.46 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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15%0.75mg
Vitamin B5
5.5%0.27mg
Pantothenic acid
0.75 mgvs0.27 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B6
10%0.13mg
Pyridoxine
0.14 mgvs0.13 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
14%56μg
Folates and Folic Acid
58 μgvs56 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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2.1%1.9mg
Vitamin C
44.6%40mg
Ascorbic acid
1.9 mgvs40 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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14.5%2.18mg
Vitamin E
8.8%1.32mg
Tocopherols and Tocotrienols
2.18 mgvs1.32 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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6.1%7.3μg
Vitamin K
73.4%88μg
Phytomenadione or phylloquinone
7.3 μgvs88 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

4.6%46mg
Calcium
3.3%33mg
46 mgvs33 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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149%1.34mg
Copper
3.78%0.034mg
1.34 mgvs0.034 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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110%8.8mg
Iron
7.63%0.61mg
8.8 mgvs0.61 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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141%592mg
Magnesium
3.1%13mg
592 mgvs13 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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198%4.54mg
Manganese
9.7%0.22mg
4.54 mgvs0.22 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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176%1233mg
Phosphorus
7%49mg
1233 mgvs49 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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23.8%809mg
Potassium
4.18%142mg
809 mgvs142 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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17%9.4μg
Selenium
1.27%0.7μg
9.4 μgvs0.7 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.47%7mg
Sodium
0.73%11mg
7 mgvs11 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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71%7.8mg
Zinc
2.55%0.28mg
7.8 mgvs0.28 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.14%5.23g
Water
2.45%91g
5.23 gvs91 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Squash Seed Kernels VS Cooked Chopped Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Squash Seed Kernels versus 100 g of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Squash Seed Kernels vs Cooked Chopped Frozen Broccoli:

Comparing minerals per 100 grams for Squash Seed Kernels vs Cooked Chopped Frozen Broccoli:

Comparison of macro-nutrients per 100 grams:




Compare more foods per 100 g: