First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Pumpkin seed | Beef |
| Nutrient | pumpkin seed | beef |
| Protein | 9g | 31g |
| Carbohydrate | 7g | 0g |
| Fiber | 1g | 0g |
| Fat | 17g | 7g |
| Monounsat. Fat | 5g | 7g |
| Polyunsat. Fat | 8g | 0g |
| Saturated Fat | 3g | 3g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | pumpkin seed | beef |
| Choline | 5% | 24% |
| Vitamin A | 1% | 0% |
| Vitamin C | 1% | 0% |
| Vitamin E | 0% | 3% |
| Vitamin K | 24% | 1% |
Pumpkin seed have significantly more Vitamins K than beef. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron. Beef are a good source of Riboflavin. Beef are a great source of Niacin, Vitamin B6, Zinc, Phosphorus, Iron. Beef are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | pumpkin seed | beef |
| Vitamin B1 | 8% | 6% |
| Vitamin B2 | 11% | 21% |
| Vitamin B3 | 5% | 67% |
| Vitamin B5 | 3% | 19% |
| Vitamin B6 | 8% | 52% |
| Vitamin B12 | 0% | 164% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | pumpkin seed | beef |
| Sodium | 0% | 6% |
| Potasium | 9% | 14% |
| Calcium | 3% | 3% |
| Magnesium | 57% | 9% |
| Phosphorus | 75% | 50% |
| Iron | 92% | 58% |
| Manganese | 49% | 1% |
| Selenium | 5% | 56% |
| Copper | 51% | 11% |
| Zinc | 29% | 79% |