Comparing Nutrients in 100 grams Squash Seed Kernels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.3% 559kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	27% 8.66g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.24% 10.7g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	2.03% 1.47g	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	0.21% 0.15g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	7.9% 3g	38g per day for Men 19-50 years
Protein	54% 30.2g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10% 0.13mg	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	14.5% 58μg	14% 56μg	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	2.1% 1.9mg	44.6% 40mg	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	14.5% 2.18mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	3.78% 0.034mg	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	110% 8.8mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	141% 592mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	9.7% 0.22mg	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	176% 1233mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	2.45% 91g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 5 times more Vitamin B1, 1.9 times more Vitamin B2, 10.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 21.1 times more Vitamin C and 12.1 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Calcium, 39.5 times more Copper, 14.5 times more Iron, 45.5 times more Magnesium, 20.4 times more Manganese, 25.2 times more Phosphorus, 5.7 times more Potassium, 13.4 times more Selenium and 27.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17.3 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Pumpkin And Squash Seed Kernels have 20 times more Energy, 408.8 times more Fat, 481.1 times more Saturated Fat, 2.9 times more Omega 3, 1593.1 times more Omega 6, 2 times more Carbohydrate, 2 times more Fiber and 9.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled Chopped Frozen Broccoli have similar amounts of Sugars per 100 g.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.