Comparing Nutrients in 14 ounces PumpkinVS Broccoli

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Pumpkinvs Broccoli

3.56%103kcal

Energy

4.65%135kcal

103 kcalvs135 kcal

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

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0.41%0.4g

Fat

1.5%1.47g

0.4 gvs1.47 g

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

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0.64%0.21g

Saturated Fat

1.4%0.45g

0.21 gvs0.45 g

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

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0.74%0.012g

Omega 3

15.6%0.25g

0.012 gvs0.25 g

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

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0.047%0.008g

Omega 6

1.14%0.19g

0.008 gvs0.19 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%25.8g

Carbohydrate

20.3%26.4g

25.8 gvs26.4 g

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

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15%11g

Sugars

9.3%6.75g

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

11 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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5.22%2g

Fiber

27%10.3g

2 gvs10.3 g

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

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7.1%3.97g

Protein

20%11g

3.97 gvs11 g

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

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Vitamins

Pumpkinvs Broccoli

188%1691μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

1691 μgvs123 μg

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

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16.5%0.2mg

Vitamin B1

23.5%0.28mg

Thiamine

0.2 mgvs0.28 mg

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

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33.6%0.44mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.44 mgvs0.46 mg

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

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15%2.4mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs2.54 mg

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

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23.7%1.2mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

1.2 mgvs2.27 mg

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

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18.6%0.24mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.24 mgvs0.69 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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16%63.5μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

63.5 μgvs250 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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39.7%35.7mg

Vitamin C

393%354mg

Ascorbic acid

35.7 mgvs354 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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28%4.2mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

4.2 mgvs3.1 mg

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

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3.64%4.37μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

4.37 μgvs403 μg

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

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Minerals

Pumpkinvs Broccoli

8.33%83.3mg

Calcium

18.7%187mg

83.3 mgvs187 mg

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

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56%0.5mg

Copper

21.6%0.19mg

0.5 mgvs0.19 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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39.7%3.18mg

Iron

36.2%2.9mg

3.18 mgvs2.9 mg

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

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11.3%47.6mg

Magnesium

20%83.3mg

47.6 mgvs83.3 mg

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

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21.6%0.5mg

Manganese

36.2%0.83mg

0.5 mgvs0.83 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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25%175mg

Phosphorus

37.4%262mg

175 mgvs262 mg

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

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39.7%1349mg

Potassium

37%1254mg

1349 mgvs1254 mg

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

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2.16%1.2μg

Selenium

18%9.92μg

1.2 μgvs9.92 μg

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

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0.26%3.97mg

Sodium

8.73%131mg

3.97 mgvs131 mg

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

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11.5%1.27mg

Zinc

14.8%1.63mg

1.27 mgvs1.63 mg

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

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9.83%364g

Water

9.58%354g

364 gvs354 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 vs Broccoli:

Raw Pumpkin has 13.7 times more Vitamin A and 1.4 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6, 3.9 times more Vitamin B9, 9.9 times more Vitamin C and 92.4 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
Both Raw Pumpkin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpkin vs Broccoli:

Raw Pumpkin has 2.6 times more Copper than Raw Broccoli.
While Raw Broccoli contains 2.2 times more Calcium, 1.8 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 8.3 times more Selenium, 33 times more Sodium and 1.3 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Raw Broccoli have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Pumpkin has 1.6 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Energy, 21 times more Omega 3, 5.2 times more Fiber and 2.8 times more Protein than Raw Pumpkin.
Both Raw Pumpkin and Raw Broccoli have similar amounts of Carbohydrate per 14 oz.
Both Raw Pumpkin as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PumpkinVS Boiled PumpkinBroccoliVS Boiled PumpkinPumpkinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 14 ounces PumpkinVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: