Comparing Nutrients in 300 calories Squash Seed KernelsVS Frozen Chopped Broccoli

Weight per 300 calories

Squash Seed Kernels

53.7g

Frozen Chopped Broccoli

1154g

Squash Seed Kernels have 21.5 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Squash Seed Kernels or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Squash Seed Kernels

20%

73%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Squash Seed Kernelsvs Frozen Chopped Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27%26.3g

Fat

3.45%3.35g

26.3 gvs3.35 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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14.5%4.65g

Saturated Fat

1.6%0.51g

4.65 gvs0.51 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.03%0.064g

Omega 3

75.7%1.2g

0.064 gvs1.2 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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65.4%11g

Omega 6

2.1%0.36g

11 gvs0.36 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.42%5.75g

Carbohydrate

42.4%55g

5.75 gvs55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.75g

Sugars

21.5%15.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.75 gvs15.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.11%0.081g

Fructose

13.2%9.58g

≤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]

0.081 gvs9.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.07g

Glucose

%8.65g

0.07 gvs8.65 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.61g

Sucrose

0.61 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.47%3.22g

Fiber

91%34.6g

3.22 gvs34.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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29%16.2g

Protein

58%32.4g

16.2 gvs32.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Squash Seed Kernelsvs Frozen Chopped Broccoli

0.06%0.54μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

0.54 μgvs600 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.2%0.15mg

Vitamin B1

51%0.61mg

Thiamine

0.15 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.3%0.082mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.082 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.7%2.68mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

2.68 mgvs5.42 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.05%0.4mg

Vitamin B5

64.4%3.2mg

Pantothenic acid

0.4 mgvs3.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.9%0.077mg

Vitamin B6

115%1.5mg

Pyridoxine

0.077 mgvs1.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.8%31μg

Vitamin B9

193%773μg

Folates and Folic Acid

31 μgvs773 μg

Recommended Dietary Allowance 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 is 2.4μg per day for Men 19-50 years .

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1.13%1mg

Vitamin C

723%651mg

Ascorbic acid

1 mgvs651 mg

Recommended Dietary Allowance 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 is 600IU per day for Men 19-50 years .

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7.8%1.17mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

1.17 mgvs14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.26%3.9μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

3.9 μgvs936 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Squash Seed Kernelsvs Frozen Chopped Broccoli

2.47%24.7mg

Calcium

64.6%646mg

24.7 mgvs646 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg

Copper

48.7%0.44mg

0.72 mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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59%4.73mg

Iron

117%9.35mg

4.73 mgvs9.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75.6%318mg

Magnesium

49.5%208mg

318 mgvs208 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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106%2.44mg

Manganese

147%3.4mg

2.44 mgvs3.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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95%662mg

Phosphorus

82.4%577mg

662 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.8%434mg

Potassium

72%2446mg

434 mgvs2446 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.17%5.04μg

Selenium

58.7%32.3μg

5.04 μgvs32.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.25%3.76mg

Sodium

18.5%277mg

3.76 mgvs277 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38%4.2mg

Zinc

50.3%5.54mg

4.2 mgvs5.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.076%2.8g

Water

28.5%1055g

2.8 gvs1055 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Squash Seed Kernels vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 1118 times more Vitamin A, 4.2 times more Vitamin B1, 13.5 times more Vitamin B2, 2 times more Vitamin B3, 8 times more Vitamin B5, 19.5 times more Vitamin B6, 24.8 times more Vitamin B9, 638.2 times more Vitamin C, 12 times more Vitamin E and 238.9 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Squash Seed Kernels vs Frozen Chopped Broccoli:

Dried Pumpkin And Squash Seed Kernels have 1.6 times more Copper and 1.5 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 26.2 times more Calcium, 2 times more Iron, 1.4 times more Manganese, 5.6 times more Potassium, 6.4 times more Selenium, 73.7 times more Sodium, 1.3 times more Zinc and 376 times more Water than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Pumpkin And Squash Seed Kernels have 7.9 times more Fat, 9.2 times more Saturated Fat and 31.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 18.8 times more Omega 3, 9.6 times more Carbohydrate, 20.7 times more Sugars, 119 times more Fructose, 10.8 times more Fiber and 2 times more Protein than Dried Pumpkin And Squash Seed Kernels.
Both Dried Pumpkin And Squash Seed Kernels and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 300 kcal.
Both Dried Pumpkin And Squash Seed Kernels as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Squash Seed KernelsVS Roasted Squash Seed KernelsFrozen Chopped BroccoliVS Roasted Squash Seed KernelsSquash Seed KernelsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Squash Seed KernelsVS Frozen Chopped Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Squash Seed Kernels or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: