Comparing Nutrients in 1 pound PumpkinVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Broccoli

23%

68%

1 lb ▼

Macro Nutrients

Pumpkinvs Boiled Broccoli

4.07%118kcal

Energy

5.47%159kcal

118 kcalvs159 kcal

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

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0.47%0.45g

Fat

1.9%1.86g

0.45 gvs1.86 g

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

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0.74%0.24g

Saturated Fat

1.1%0.36g

0.24 gvs0.36 g

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

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0.85%0.014g

Omega 3

33.7%0.54g

0.014 gvs0.54 g

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

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0.053%0.009g

Omega 6

1.36%0.23g

0.009 gvs0.23 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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22.7%29.5g

Carbohydrate

25%32.6g

29.5 gvs32.6 g

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

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17.3%12.5g

Sugars

8.7%6.3g

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

12.5 gvs6.3 g

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

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Fructose

4.63%3.36g

≤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 gvs3.36 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.36g

NA gvs0.36 g

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

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5.97%2.27g

Fiber

39.4%15g

2.27 gvs15 g

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

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8.1%4.54g

Protein

19.3%10.8g

4.54 gvs10.8 g

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

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Vitamins

Pumpkinvs Boiled Broccoli

215%1932μg

Vitamin A

39%349μg

RAE, retinol activity equivalents

1932 μgvs349 μg

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

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19%0.23mg

Vitamin B1

24%0.29mg

Thiamine

0.23 mgvs0.29 mg

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

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38.4%0.5mg

Vitamin B2

43%0.56mg

Riboflavin

0.5 mgvs0.56 mg

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

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17%2.72mg

Vitamin B3

15.7%2.5mg

Niacin, nicotinic acid, niacinamide

2.72 mgvs2.5 mg

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

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27%1.35mg

Vitamin B5

56%2.8mg

Pantothenic acid

1.35 mgvs2.8 mg

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

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21.3%0.28mg

Vitamin B6

69.8%0.91mg

Pyridoxine

0.28 mgvs0.91 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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18%72.6μg

Vitamin B9

122%490μg

Folates and Folic Acid

72.6 μgvs490 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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45.4%41mg

Vitamin C

327%294mg

Ascorbic acid

41 mgvs294 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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32%4.8mg

Vitamin E

44%6.58mg

Tocopherols and Tocotrienols

4.8 mgvs6.58 mg

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

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4.16%5μg

Vitamin K

533%640μg

Phytomenadione or phylloquinone

5 μgvs640 μg

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

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Minerals

Pumpkinvs Boiled Broccoli

9.53%95mg

Calcium

18%181mg

95 mgvs181 mg

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

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64%0.58mg

Copper

30.7%0.28mg

0.58 mgvs0.28 mg

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

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Fluoride

0.45%18μg

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

NA μgvs18 μg

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

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45.4%3.63mg

Iron

38%3.04mg

3.63 mgvs3.04 mg

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

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13%54.4mg

Magnesium

22.7%95mg

54.4 mgvs95 mg

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

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24.7%0.57mg

Manganese

38.3%0.88mg

0.57 mgvs0.88 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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28.5%200mg

Phosphorus

43.4%304mg

200 mgvs304 mg

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

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45.4%1542mg

Potassium

39%1329mg

1542 mgvs1329 mg

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

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2.47%1.36μg

Selenium

13%7.26μg

1.36 μgvs7.26 μg

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

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0.3%4.54mg

Sodium

12.4%186mg

4.54 mgvs186 mg

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

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13%1.45mg

Zinc

18.6%2.04mg

1.45 mgvs2.04 mg

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

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11.2%415g

Water

11%405g

415 gvs405 g

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

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound PumpkinVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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