Comparing Nutrients in 100 grams Roasted Pumpkin And Squash Seed Kernels with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.8% 574kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	6.94% 0.11g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	1.9% 1.4g	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	0.097% 0.07g	1.02% 0.74g	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	% 0.07g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 0.08g	g per day for Men 19-50 years
Fiber	17% 6.5g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	53.3% 30g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.43mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	15.4% 0.2mg	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	14.3% 57μg	27% 108μg	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% 1.8mg	72% 65mg	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	3.73% 0.56mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.2% 52mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	101% 8.07mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	8.43% 0.19mg	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	168% 1174mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.64mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Pumpkin And Squash Seed Kernels with Salt vs Boiled Broccoli:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.2 times more Vitamin B2 and 8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 36.1 times more Vitamin C, 2.6 times more Vitamin E and 31.4 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Pumpkin And Squash Seed Kernels with Salt vs Boiled Broccoli:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 1.3 times more Calcium, 20.9 times more Copper, 12 times more Iron, 26.2 times more Magnesium, 23.1 times more Manganese, 17.5 times more Phosphorus, 2.7 times more Potassium, 5.9 times more Selenium, 6.2 times more Sodium and 17 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 44 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.

Comparison of macro-nutrients per 100 grams:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 16.4 times more Energy, 119.6 times more Fat, 108.2 times more Saturated Fat, 384.1 times more Omega 6, 2 times more Carbohydrate, 2 times more Fiber and 12.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.6 times more Fructose than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Boiled and Drained Broccoli have similar amounts of Omega 3 and Sugars per 100 g.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.