Comparing Nutrients in 300 calories BroccoliVS Boiled Pumpkin

Weight per 300 calories

Broccoli

882g

Boiled Pumpkin

1500g

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

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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Pumpkin

12%

85%

300 kcal ▼

Macro Nutrients

Broccolivs Boiled Pumpkin

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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3.37%3.26g

Fat

1.1%1.05g

3.26 gvs1.05 g

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

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3.14%1g

Saturated Fat

1.73%0.56g

1 gvs0.56 g

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

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34.7%0.56g

Omega 3

1.88%0.03g

0.56 gvs0.03 g

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

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2.54%0.43g

Omega 6

0.18%0.03g

0.43 gvs0.03 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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45%58.6g

Carbohydrate

56.5%73.5g

58.6 gvs73.5 g

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

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20.7%15g

Sugars

43%31g

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

15 gvs31 g

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

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8.28%6g

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 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

43.4%16.5g

23 gvs16.5 g

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

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44.4%25g

Protein

19.3%11g

25 gvs11 g

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

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Vitamins

Broccolivs Boiled Pumpkin

30.4%274μg

Vitamin A

480%4320μg

RAE, retinol activity equivalents

274 μgvs4320 μg

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

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52.2%0.63mg

Vitamin B1

38.8%0.47mg

Thiamine

0.63 mgvs0.47 mg

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

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79.4%1.03mg

Vitamin B2

90%1.17mg

Riboflavin

1.03 mgvs1.17 mg

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

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35.2%5.64mg

Vitamin B3

38.7%6.2mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs6.2 mg

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

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101%5.06mg

Vitamin B5

60.3%3mg

Pantothenic acid

5.06 mgvs3 mg

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

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119%1.54mg

Vitamin B6

50.8%0.66mg

Pyridoxine

1.54 mgvs0.66 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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139%556μg

Vitamin B9

33.8%135μg

Folates and Folic Acid

556 μgvs135 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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875%787mg

Vitamin C

78.3%70.5mg

Ascorbic acid

787 mgvs70.5 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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46%6.9mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

6.9 mgvs12 mg

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

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747%896μg

Vitamin K

10%12μg

Phytomenadione or phylloquinone

896 μgvs12 μg

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

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Minerals

Broccolivs Boiled Pumpkin

41.5%415mg

Calcium

22.5%225mg

415 mgvs225 mg

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

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48%0.43mg

Copper

152%1.37mg

0.43 mgvs1.37 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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80.5%6.44mg

Iron

107%8.55mg

6.44 mgvs8.55 mg

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

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44%185mg

Magnesium

32%135mg

185 mgvs135 mg

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

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80.6%1.85mg

Manganese

58%1.34mg

1.85 mgvs1.34 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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83%582mg

Phosphorus

64.3%450mg

582 mgvs450 mg

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

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82%2788mg

Potassium

101%3450mg

2788 mgvs3450 mg

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

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40%22μg

Selenium

5.45%3μg

22 μgvs3 μg

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

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19.4%291mg

Sodium

1%15mg

291 mgvs15 mg

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

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33%3.6mg

Zinc

31.4%3.45mg

3.6 mgvs3.45 mg

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

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21.3%788g

Water

38%1405g

788 gvs1405 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 Broccoli vs Boiled Pumpkin:

Raw Broccoli has 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 4.1 times more Vitamin B9, 11.2 times more Vitamin C and 74.7 times more Vitamin K than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 15.8 times more Vitamin A and 1.7 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled Pumpkin:

Raw Broccoli has 1.8 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 7.4 times more Selenium and 19.4 times more Sodium than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 3.2 times more Copper, 1.3 times more Iron and 1.8 times more Water than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 3.1 times more Fat, 1.8 times more Saturated Fat, 18.5 times more Omega 3, 1.4 times more Fiber and 2.3 times more Protein than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.3 times more Carbohydrate and 2.1 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliBoiled PumpkinVS Boiled BroccoliBroccoliVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Boiled Pumpkin

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: