Comparing Nutrients in 14 ounces BroccoliVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Pumpkin

12%

85%

14 oz ▼

Macro Nutrients

Broccolivs Boiled Pumpkin

4.65%135kcal

Energy

2.74%79.4kcal

135 kcalvs79.4 kcal

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

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1.5%1.47g

Fat

0.29%0.28g

1.47 gvs0.28 g

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

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1.4%0.45g

Saturated Fat

0.46%0.15g

0.45 gvs0.15 g

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

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15.6%0.25g

Omega 3

0.5%0.008g

0.25 gvs0.008 g

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

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1.14%0.19g

Omega 6

0.047%0.008g

0.19 gvs0.008 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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20.3%26.4g

Carbohydrate

15%19.4g

26.4 gvs19.4 g

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

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9.3%6.75g

Sugars

11.4%8.26g

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

6.75 gvs8.26 g

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

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

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

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%1.94g

Glucose

1.94 gvsNA g

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

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%0.4g

Sucrose

0.4 gvsNA g

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

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27%10.3g

Fiber

11.5%4.37g

10.3 gvs4.37 g

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

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20%11g

Protein

5.1%2.86g

11 gvs2.86 g

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

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Vitamins

Broccolivs Boiled Pumpkin

13.7%123μg

Vitamin A

127%1143μg

RAE, retinol activity equivalents

123 μgvs1143 μg

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

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23.5%0.28mg

Vitamin B1

10.3%0.12mg

Thiamine

0.28 mgvs0.12 mg

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

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35.7%0.46mg

Vitamin B2

24%0.31mg

Riboflavin

0.46 mgvs0.31 mg

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

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16%2.54mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs1.64 mg

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

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45.5%2.27mg

Vitamin B5

16%0.8mg

Pantothenic acid

2.27 mgvs0.8 mg

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

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53.4%0.69mg

Vitamin B6

13.4%0.17mg

Pyridoxine

0.69 mgvs0.17 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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62.5%250μg

Vitamin B9

8.93%35.7μg

Folates and Folic Acid

250 μgvs35.7 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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393%354mg

Vitamin C

20.7%18.7mg

Ascorbic acid

354 mgvs18.7 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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20.6%3.1mg

Vitamin E

21%3.18mg

Tocopherols and Tocotrienols

3.1 mgvs3.18 mg

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

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336%403μg

Vitamin K

2.65%3.18μg

Phytomenadione or phylloquinone

403 μgvs3.18 μg

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

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Minerals

Broccolivs Boiled Pumpkin

18.7%187mg

Calcium

5.95%59.5mg

187 mgvs59.5 mg

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

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21.6%0.19mg

Copper

40%0.36mg

0.19 mgvs0.36 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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36.2%2.9mg

Iron

28.3%2.26mg

2.9 mgvs2.26 mg

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

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20%83.3mg

Magnesium

8.5%35.7mg

83.3 mgvs35.7 mg

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

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36.2%0.83mg

Manganese

15.4%0.35mg

0.83 mgvs0.35 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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37.4%262mg

Phosphorus

17%119mg

262 mgvs119 mg

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

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37%1254mg

Potassium

27%913mg

1254 mgvs913 mg

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

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18%9.92μg

Selenium

1.44%0.79μg

9.92 μgvs0.79 μg

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

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8.73%131mg

Sodium

0.26%3.97mg

131 mgvs3.97 mg

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

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14.8%1.63mg

Zinc

8.3%0.91mg

1.63 mgvs0.91 mg

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

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9.58%354g

Water

10%372g

354 gvs372 g

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

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Lets compare vitamin content per 14 ounces of Broccoli vs Boiled Pumpkin:

Raw Broccoli has 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9, 19 times more Vitamin C and 127 times more Vitamin K than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 9.3 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Vitamin E per 14 oz.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Boiled Pumpkin:

Raw Broccoli has 3.1 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 12.5 times more Selenium, 33 times more Sodium and 1.8 times more Zinc than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.9 times more Copper than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has 1.7 times more Energy, 31.5 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Fiber and 3.9 times more Protein than Boiled and Drained Pumpkin.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Sugars per 14 oz.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliBoiled PumpkinVS Boiled BroccoliBroccoliVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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