Comparing Nutrients in 14 ounces Pumpkin LeavesVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Pumpkin Leaves

49%

14%

37%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Pumpkin Leavesvs Frozen Chopped Broccoli

2.6%75.4kcal

Energy

3.56%103kcal

75.4 kcalvs103 kcal

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

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1.64%1.6g

Fat

1.2%1.15g

1.6 gvs1.15 g

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

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2.57%0.82g

Saturated Fat

0.55%0.17g

0.82 gvs0.17 g

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

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2.98%0.048g

Omega 3

26%0.42g

0.048 gvs0.42 g

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

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0.23%0.04g

Omega 6

0.72%0.12g

0.04 gvs0.12 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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7.1%9.25g

Carbohydrate

14.6%19g

9.25 gvs19 g

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

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Sugars

7.4%5.36g

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

NA gvs5.36 g

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

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Fructose

4.54%3.3g

≤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]

NA gvs3.3 g

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

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Glucose

%2.98g

NA gvs2.98 g

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

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Sucrose

NA gvsNA g

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

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Fiber

31.3%12g

NA gvs12 g

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

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22.3%12.5g

Protein

20%11g

12.5 gvs11 g

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

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Vitamins

Pumpkin Leavesvs Frozen Chopped Broccoli

42.8%385μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

385 μgvs206 μg

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

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31%0.37mg

Vitamin B1

17.5%0.21mg

Thiamine

0.37 mgvs0.21 mg

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

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39%0.51mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.51 mgvs0.38 mg

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

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23%3.65mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.65 mgvs1.87 mg

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

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3.33%0.17mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.17 mgvs1.1 mg

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

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63%0.82mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.82 mgvs0.52 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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35.7%143μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

143 μgvs266 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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48.5%43.7mg

Vitamin C

249%224mg

Ascorbic acid

43.7 mgvs224 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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Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

NA mgvs4.84 mg

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

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Vitamin K

268%322μg

Phytomenadione or phylloquinone

NA μgvs322 μg

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

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Minerals

Pumpkin Leavesvs Frozen Chopped Broccoli

15.5%155mg

Calcium

22.2%222mg

155 mgvs222 mg

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

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58.7%0.53mg

Copper

16.8%0.15mg

0.53 mgvs0.15 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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110%8.8mg

Iron

40%3.2mg

8.8 mgvs3.2 mg

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

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36%151mg

Magnesium

17%71.4mg

151 mgvs71.4 mg

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

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61.3%1.4mg

Manganese

50.7%1.17mg

1.4 mgvs1.17 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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59%413mg

Phosphorus

28.3%198mg

413 mgvs198 mg

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

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51%1730mg

Potassium

24.7%841mg

1730 mgvs841 mg

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

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6.5%3.57μg

Selenium

20.2%11μg

3.57 μgvs11 μg

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

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2.9%43.7mg

Sodium

6.35%95mg

43.7 mgvs95 mg

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

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7.2%0.79mg

Zinc

17.3%1.9mg

0.79 mgvs1.9 mg

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

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9.96%369g

Water

9.8%363g

369 gvs363 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 Pumpkin Leaves vs Frozen Chopped Broccoli:

Raw Pumpkin Leaves have 1.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 6.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 5.1 times more Vitamin C than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpkin Leaves vs Frozen Chopped Broccoli:

Raw Pumpkin Leaves have 3.5 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus and 2.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Calcium, 3.1 times more Selenium, 2.2 times more Sodium and 2.4 times more Zinc than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Frozen Chopped Broccoli, Unprepared contains 8.8 times more Omega 3 and 2.1 times more Carbohydrate than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
Both Raw Pumpkin Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Pumpkin LeavesVS Boiled Pumpkin LeavesFrozen Chopped BroccoliVS Boiled Pumpkin LeavesPumpkin LeavesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Pumpkin LeavesVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: