Comparing Nutrients in 14 ounces PumpkinVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Pumpkinvs Frozen Chopped Broccoli

3.56%103kcal

Energy

3.56%103kcal

103 kcalvs103 kcal

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

Find Vegetables rich in Energy

0.41%0.4g

Fat

1.2%1.15g

0.4 gvs1.15 g

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

Find Vegetables rich in Fat

0.64%0.21g

Saturated Fat

0.55%0.17g

0.21 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

0.74%0.012g

Omega 3

26%0.42g

0.012 gvs0.42 g

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

Find Vegetables rich in Omega 3

0.047%0.008g

Omega 6

0.72%0.12g

0.008 gvs0.12 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

20%25.8g

Carbohydrate

14.6%19g

25.8 gvs19 g

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

Find Vegetables rich in Carbohydrate

15%11g

Sugars

7.4%5.36g

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

11 gvs5.36 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

%2.98g

NA gvs2.98 g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

5.22%2g

Fiber

31.3%12g

2 gvs12 g

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

Find Vegetables rich in Fiber

7.1%3.97g

Protein

20%11g

3.97 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Pumpkinvs Frozen Chopped Broccoli

188%1691μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

1691 μgvs206 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

16.5%0.2mg

Vitamin B1

17.5%0.21mg

Thiamine

0.2 mgvs0.21 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

33.6%0.44mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.44 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

15%2.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs1.87 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.7%1.2mg

Vitamin B5

22%1.1mg

Pantothenic acid

1.2 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

18.6%0.24mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.24 mgvs0.52 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

16%63.5μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

63.5 μgvs266 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

39.7%35.7mg

Vitamin C

249%224mg

Ascorbic acid

35.7 mgvs224 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

28%4.2mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

4.2 mgvs4.84 mg

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

Find Vegetables rich in Vitamin E

3.64%4.37μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

4.37 μgvs322 μg

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

Find Vegetables rich in Vitamin K

Minerals

Pumpkinvs Frozen Chopped Broccoli

8.33%83.3mg

Calcium

22.2%222mg

83.3 mgvs222 mg

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

Find Vegetables rich in Calcium

56%0.5mg

Copper

16.8%0.15mg

0.5 mgvs0.15 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

39.7%3.18mg

Iron

40%3.2mg

3.18 mgvs3.2 mg

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

Find Vegetables rich in Iron

11.3%47.6mg

Magnesium

17%71.4mg

47.6 mgvs71.4 mg

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

Find Vegetables rich in Magnesium

21.6%0.5mg

Manganese

50.7%1.17mg

0.5 mgvs1.17 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

25%175mg

Phosphorus

28.3%198mg

175 mgvs198 mg

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

Find Vegetables rich in Phosphorus

39.7%1349mg

Potassium

24.7%841mg

1349 mgvs841 mg

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

Find Vegetables rich in Potassium

2.16%1.2μg

Selenium

20.2%11μg

1.2 μgvs11 μg

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

Find Vegetables rich in Selenium

0.26%3.97mg

Sodium

6.35%95mg

3.97 mgvs95 mg

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

Find Vegetables rich in Sodium

11.5%1.27mg

Zinc

17.3%1.9mg

1.27 mgvs1.9 mg

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

Find Vegetables rich in Zinc

9.83%364g

Water

9.8%363g

364 gvs363 g

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

Find Vegetables rich in Water

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

Raw Pumpkin has 8.2 times more Vitamin A and 1.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Vitamin B6, 4.2 times more Vitamin B9, 6.3 times more Vitamin C and 73.7 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E per 14 oz.
Both Raw Pumpkin 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 vs Frozen Chopped Broccoli:

Raw Pumpkin has 3.3 times more Copper and 1.6 times more Potassium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 1.5 times more Magnesium, 2.4 times more Manganese, 9.3 times more Selenium, 24 times more Sodium and 1.5 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Pumpkin has 1.4 times more Carbohydrate and 2 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 35 times more Omega 3, 6 times more Fiber and 2.8 times more Protein than Raw Pumpkin.
Both Raw Pumpkin 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:

PumpkinVS Boiled PumpkinFrozen Chopped BroccoliVS Boiled PumpkinPumpkinVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces PumpkinVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: