Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled Pumpkin Leaves

Weight per 300 calories

Boiled Broccoli

857g

Boiled Pumpkin Leaves

1429g

Boiled Broccoli has 1.7 times more energy per 100g than Boiled Pumpkin Leaves. It has low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Boiled Pumpkin Leaves?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Boiled Pumpkin Leaves

41%

52%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Boiled Pumpkin Leaves

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

3.24%3.14g

3.5 gvs3.14 g

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

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2.1%0.68g

Saturated Fat

5.1%1.63g

0.68 gvs1.63 g

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

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63.8%1g

Omega 3

5.36%0.086g

1 gvs0.086 g

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

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2.57%0.44g

Omega 6

0.42%0.071g

0.44 gvs0.071 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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47.3%61.5g

Carbohydrate

37.3%48.4g

61.5 gvs48.4 g

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

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16.4%12g

Sugars

13.6%9.86g

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

12 gvs9.86 g

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

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8.75%6.34g

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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

102%38.6g

28.3 gvs38.6 g

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

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36.4%20.4g

Protein

69.4%39g

20.4 gvs39 g

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

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Vitamins

Boiled Broccolivs Boiled Pumpkin Leaves

73.3%660μg

Vitamin A

127%1143μg

RAE, retinol activity equivalents

660 μgvs1143 μg

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

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45%0.54mg

Vitamin B1

81%0.97mg

Thiamine

0.54 mgvs0.97 mg

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

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81%1.05mg

Vitamin B2

149%1.94mg

Riboflavin

1.05 mgvs1.94 mg

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

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29.6%4.74mg

Vitamin B3

76%12mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs12 mg

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

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106%5.3mg

Vitamin B5

12%0.6mg

Pantothenic acid

5.3 mgvs0.6 mg

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

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132%1.7mg

Vitamin B6

215%2.8mg

Pyridoxine

1.7 mgvs2.8 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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231%926μg

Vitamin B9

89.3%357μg

Folates and Folic Acid

926 μgvs357 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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618%556mg

Vitamin C

16%14.3mg

Ascorbic acid

556 mgvs14.3 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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83%12.4mg

Vitamin E

91%13.7mg

Tocopherols and Tocotrienols

12.4 mgvs13.7 mg

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

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1008%1209μg

Vitamin K

1286%1543μg

Phytomenadione or phylloquinone

1209 μgvs1543 μg

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

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Minerals

Boiled Broccolivs Boiled Pumpkin Leaves

34.3%343mg

Calcium

61.4%614mg

343 mgvs614 mg

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

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58%0.52mg

Copper

211%1.9mg

0.52 mgvs1.9 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

571%45.7mg

5.74 mgvs45.7 mg

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

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43%180mg

Magnesium

129%543mg

180 mgvs543 mg

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

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72.3%1.66mg

Manganese

220%5.07mg

1.66 mgvs5.07 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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82%574mg

Phosphorus

161%1129mg

574 mgvs1129 mg

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

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74%2511mg

Potassium

184%6257mg

2511 mgvs6257 mg

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

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25%13.7μg

Selenium

23.4%13μg

13.7 μgvs13 μg

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

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23.4%351mg

Sodium

7.6%114mg

351 mgvs114 mg

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

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35%3.86mg

Zinc

26%2.86mg

3.86 mgvs2.86 mg

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

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20.7%765g

Water

35.7%1322g

765 gvs1322 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Boiled Pumpkin Leaves:

Boiled and Drained Broccoli has 8.8 times more Vitamin B5, 2.6 times more Vitamin B9 and 38.9 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin E per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Boiled Pumpkin Leaves:

Boiled and Drained Broccoli has 3.1 times more Sodium and 1.4 times more Zinc than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 1.8 times more Calcium, 3.6 times more Copper, 8 times more Iron, 3 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Water than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin Leaves have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 11.9 times more Omega 3, 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled and Drained Pumpkin Leaves.
While Boiled and Drained Pumpkin Leaves contain 2.4 times more Saturated Fat, 1.4 times more Fiber and 1.9 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin Leaves have similar amounts of Energy and Fat per 300 kcal.
Both Boiled and Drained Broccoli as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliBoiled Pumpkin LeavesVS Frozen Chopped BroccoliBoiled BroccoliVS PumpkinBoiled Pumpkin LeavesVS Pumpkin

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Boiled Pumpkin Leaves

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Boiled Pumpkin Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: