Comparing Nutrients in 1 kilogram BroccoliVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Pumpkin

12%

85%

1 kg ▼

Macro Nutrients

Broccolivs Boiled Pumpkin

11.7%340kcal

Energy

6.9%200kcal

340 kcalvs200 kcal

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

Find Vegetables rich in Energy

3.8%3.7g

Fat

0.72%0.7g

3.7 gvs0.7 g

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

Find Vegetables rich in Fat

3.56%1.14g

Saturated Fat

1.16%0.37g

1.14 gvs0.37 g

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

Find Vegetables rich in Saturated Fat

39.4%0.63g

Omega 3

1.25%0.02g

0.63 gvs0.02 g

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

Find Vegetables rich in Omega 3

2.9%0.49g

Omega 6

0.12%0.02g

0.49 gvs0.02 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

51%66.4g

Carbohydrate

37.7%49g

66.4 gvs49 g

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

Find Vegetables rich in Carbohydrate

23.4%17g

Sugars

28.7%21g

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

17 gvs21 g

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

Find Vegetables rich in Sugars

9.38%6.8g

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]

6.8 gvsNA g

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

Find Vegetables rich in Fructose

%4.9g

Glucose

4.9 gvsNA g

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

Find Vegetables rich in Glucose

%1g

Sucrose

1 gvsNA g

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

Find Vegetables rich in Sucrose

68.4%26g

Fiber

29%11g

26 gvs11 g

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

Find Vegetables rich in Fiber

50.4%28g

Protein

13%7.2g

28 gvs7.2 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Boiled Pumpkin

34.4%310μg

Vitamin A

320%2880μg

RAE, retinol activity equivalents

310 μgvs2880 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

59%0.71mg

Vitamin B1

26%0.31mg

Thiamine

0.71 mgvs0.31 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

90%1.17mg

Vitamin B2

60%0.78mg

Riboflavin

1.17 mgvs0.78 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

40%6.4mg

Vitamin B3

26%4.13mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs4.13 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

115%5.73mg

Vitamin B5

40%2mg

Pantothenic acid

5.73 mgvs2 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

135%1.75mg

Vitamin B6

34%0.44mg

Pyridoxine

1.75 mgvs0.44 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

158%630μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

630 μgvs90 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

991%892mg

Vitamin C

52.2%47mg

Ascorbic acid

892 mgvs47 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

52%7.8mg

Vitamin E

53.3%8mg

Tocopherols and Tocotrienols

7.8 mgvs8 mg

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

Find Vegetables rich in Vitamin E

847%1016μg

Vitamin K

6.67%8μg

Phytomenadione or phylloquinone

1016 μgvs8 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Boiled Pumpkin

47%470mg

Calcium

15%150mg

470 mgvs150 mg

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

Find Vegetables rich in Calcium

54.4%0.49mg

Copper

101%0.91mg

0.49 mgvs0.91 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

91%7.3mg

Iron

71.3%5.7mg

7.3 mgvs5.7 mg

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

Find Vegetables rich in Iron

50%210mg

Magnesium

21.4%90mg

210 mgvs90 mg

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

Find Vegetables rich in Magnesium

91%2.1mg

Manganese

38.7%0.89mg

2.1 mgvs0.89 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

94%660mg

Phosphorus

43%300mg

660 mgvs300 mg

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

Find Vegetables rich in Phosphorus

93%3160mg

Potassium

67.6%2300mg

3160 mgvs2300 mg

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

Find Vegetables rich in Potassium

45.5%25μg

Selenium

3.64%2μg

25 μgvs2 μg

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

Find Vegetables rich in Selenium

22%330mg

Sodium

0.67%10mg

330 mgvs10 mg

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

Find Vegetables rich in Sodium

37.3%4.1mg

Zinc

21%2.3mg

4.1 mgvs2.3 mg

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

Find Vegetables rich in Zinc

24%893g

Water

25.3%937g

893 gvs937 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

BroccoliVS Boiled BroccoliBoiled PumpkinVS Boiled BroccoliBroccoliVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 1 kilogram BroccoliVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: