Comparing Nutrients in 1 kilogram PumpkinVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Broccoli

23%

68%

1 kg ▼

Macro Nutrients

Pumpkinvs Boiled Broccoli

8.97%260kcal

Energy

12%350kcal

260 kcalvs350 kcal

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

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1.03%1g

Fat

4.23%4.1g

1 gvs4.1 g

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

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1.63%0.52g

Saturated Fat

2.47%0.79g

0.52 gvs0.79 g

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

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1.88%0.03g

Omega 3

74.4%1.2g

0.03 gvs1.2 g

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

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0.12%0.02g

Omega 6

3%0.51g

0.02 gvs0.51 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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50%65g

Carbohydrate

55.2%71.8g

65 gvs71.8 g

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

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38%27.6g

Sugars

19%14g

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

27.6 gvs14 g

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

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Fructose

10.2%7.4g

≤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 gvs7.4 g

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

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Glucose

%4.9g

NA gvs4.9 g

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

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Sucrose

%0.8g

NA gvs0.8 g

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

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13%5g

Fiber

87%33g

5 gvs33 g

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

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18%10g

Protein

42.5%24g

10 gvs24 g

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

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Vitamins

Pumpkinvs Boiled Broccoli

473%4260μg

Vitamin A

85.6%770μg

RAE, retinol activity equivalents

4260 μgvs770 μg

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

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41.7%0.5mg

Vitamin B1

52.5%0.63mg

Thiamine

0.5 mgvs0.63 mg

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

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84.6%1.1mg

Vitamin B2

95%1.23mg

Riboflavin

1.1 mgvs1.23 mg

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

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37.5%6mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

6 mgvs5.53 mg

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

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59.6%2.98mg

Vitamin B5

123%6.16mg

Pantothenic acid

2.98 mgvs6.16 mg

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

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47%0.61mg

Vitamin B6

154%2mg

Pyridoxine

0.61 mgvs2 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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40%160μg

Vitamin B9

270%1080μg

Folates and Folic Acid

160 μgvs1080 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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100%90mg

Vitamin C

721%649mg

Ascorbic acid

90 mgvs649 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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70.7%10.6mg

Vitamin E

97%14.5mg

Tocopherols and Tocotrienols

10.6 mgvs14.5 mg

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

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9.17%11μg

Vitamin K

1176%1411μg

Phytomenadione or phylloquinone

11 μgvs1411 μg

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

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Minerals

Pumpkinvs Boiled Broccoli

21%210mg

Calcium

40%400mg

210 mgvs400 mg

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

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141%1.27mg

Copper

67.8%0.61mg

1.27 mgvs0.61 mg

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

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Fluoride

1%40μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs40 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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100%8mg

Iron

83.8%6.7mg

8 mgvs6.7 mg

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

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28.6%120mg

Magnesium

50%210mg

120 mgvs210 mg

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

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54.3%1.25mg

Manganese

84.3%1.94mg

1.25 mgvs1.94 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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63%440mg

Phosphorus

96%670mg

440 mgvs670 mg

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

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100%3400mg

Potassium

86%2930mg

3400 mgvs2930 mg

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

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5.45%3μg

Selenium

29%16μg

3 μgvs16 μg

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

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0.67%10mg

Sodium

27.3%410mg

10 mgvs410 mg

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

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29%3.2mg

Zinc

41%4.5mg

3.2 mgvs4.5 mg

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

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24.8%916g

Water

24%893g

916 gvs893 g

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

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Lets compare vitamin content per 1 kilogram of Pumpkin vs Boiled Broccoli:

Raw Pumpkin has 5.5 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 6.8 times more Vitamin B9, 7.2 times more Vitamin C, 1.4 times more Vitamin E and 128.3 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
Both Raw Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Boiled Broccoli:

Raw Pumpkin has 2.1 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Calcium, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 5.3 times more Selenium, 41 times more Sodium and 1.4 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Iron, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Pumpkin has 2 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Energy, 39.7 times more Omega 3, 6.6 times more Fiber and 2.4 times more Protein than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Carbohydrate per 1 kg.
Both Raw Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PumpkinVS Boiled PumpkinBoiled BroccoliVS Boiled PumpkinPumpkinVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 1 kilogram PumpkinVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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