Raw Broccoli Florets vs Dried Pumpkin and Squash Seed Kernels
All values per 100g · % RDA for adult male 19–30
Macronutrients
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Energy | 28 | — | 559 | — | kcal |
| Protein | 3.0 | 5% | 30 | 54% | g |
| Total Fat | 0.350 | — | 49 | — | g |
| Carbohydrate | 5.1 | 4% | 11 | 8% | g |
| Water | 91 | — | 5.2 | — | g |
Vitamins
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Vitamin C | 93 | 104% | 1.9 | 2% | mg |
| Thiamin (B1) | 0.065 | 5% | 0.273 | 23% | mg |
| Riboflavin (B2) | 0.119 | 9% | 0.153 | 12% | mg |
| Niacin (B3) | 0.638 | 4% | 5.0 | 31% | mg |
| Pantothenic Acid (B5) | 0.535 | 11% | 0.750 | 15% | mg |
| Vitamin B6 | 0.159 | 12% | 0.143 | 11% | mg |
| Folate (DFE) | 71 | 18% | 58 | 14% | mcg |
| Vitamin B12 | 0.000 | 0% | 0.000 | 0% | mcg |
| Choline | — | — | 63 | 11% | mg |
| Vitamin A (RAE) | — | — | 1.0 | 0% | mcg |
| Vitamin E | — | — | 2.2 | 15% | mg |
| Vitamin D (D2+D3) | 0.000 | 0% | 0.000 | 0% | mcg |
| Vitamin K | — | — | 7.3 | 6% | mcg |
Minerals
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Calcium | 48 | 5% | 46 | 5% | mg |
| Iron | 0.880 | 11% | 8.8 | 110% | mg |
| Magnesium | 25 | 6% | 592 | 148% | mg |
| Phosphorus | 66 | 9% | 1233 | 176% | mg |
| Potassium | 325 | 10% | 809 | 24% | mg |
| Sodium | 27 | — | 7.0 | — | mg |
| Zinc | 0.400 | 4% | 7.8 | 71% | mg |
| Copper | 0.045 | 5% | 1.3 | 149% | mg |
| Manganese | 0.229 | 10% | 4.5 | 198% | mg |
| Selenium | 3.0 | 5% | 9.4 | 17% | mcg |
Fats
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Saturated Fat | 0.000 | — | 0.064 | — | g |
| Monounsaturated Fat | 0.024 | — | 16 | — | g |
| Polyunsaturated Fat | 0.167 | — | 21 | — | g |
| Cholesterol | 0.000 | — | 0.000 | — | mg |
Carbohydrates & Fiber
| Nutrient | A | % RDA | B | % RDA | Unit |
|---|---|---|---|---|---|
| Dietary Fiber | 2.3 | 6% | 6.0 | 16% | g |
| Lactose | — | — | 0.000 | — | g |