Comparing Nutrients in 300 calories Boiled Pumpkin FlowersVS Broccoli

Weight per 300 calories

Boiled Pumpkin Flowers

2000g

Broccoli

882g

Raw Broccoli has 2.3 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is low in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin Flowers

24%

72%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Boiled Pumpkin Flowersvs Broccoli

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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1.65%1.6g

Fat

3.37%3.26g

1.6 gvs3.26 g

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

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2.56%0.82g

Saturated Fat

3.14%1g

0.82 gvs1 g

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

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2.5%0.04g

Omega 3

34.7%0.56g

0.04 gvs0.56 g

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

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0.24%0.04g

Omega 6

2.54%0.43g

0.04 gvs0.43 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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50.8%66g

Carbohydrate

45%58.6g

66 gvs58.6 g

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

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66.2%48g

Sugars

20.7%15g

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

48 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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47.4%18g

Fiber

60.4%23g

18 gvs23 g

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

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39%22g

Protein

44.4%25g

22 gvs25 g

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

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Vitamins

Boiled Pumpkin Flowersvs Broccoli

193%1740μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

1740 μgvs274 μg

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

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30%0.36mg

Vitamin B1

52.2%0.63mg

Thiamine

0.36 mgvs0.63 mg

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

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49.2%0.64mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.64 mgvs1.03 mg

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

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38.8%6.2mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

6.2 mgvs5.64 mg

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

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Vitamin B5

101%5.06mg

Pantothenic acid

NA mgvs5.06 mg

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

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77%1mg

Vitamin B6

119%1.54mg

Pyridoxine

1 mgvs1.54 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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205%820μg

Vitamin B9

139%556μg

Folates and Folic Acid

820 μgvs556 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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111%100mg

Vitamin C

875%787mg

Ascorbic acid

100 mgvs787 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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5.33%0.8mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.8 mgvs6.9 mg

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

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0%0μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0 μgvs896 μg

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

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Minerals

Boiled Pumpkin Flowersvs Broccoli

74%740mg

Calcium

41.5%415mg

740 mgvs415 mg

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

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222%2mg

Copper

48%0.43mg

2 mgvs0.43 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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220%17.6mg

Iron

80.5%6.44mg

17.6 mgvs6.44 mg

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

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119%500mg

Magnesium

44%185mg

500 mgvs185 mg

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

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Manganese

80.6%1.85mg

NA mgvs1.85 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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97%680mg

Phosphorus

83%582mg

680 mgvs582 mg

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

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62.4%2120mg

Potassium

82%2788mg

2120 mgvs2788 mg

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

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25.5%14μg

Selenium

40%22μg

14 μgvs22 μg

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

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8%120mg

Sodium

19.4%291mg

120 mgvs291 mg

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

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18%2mg

Zinc

33%3.6mg

2 mgvs3.6 mg

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

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51.5%1904g

Water

21.3%788g

1904 gvs788 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 Pumpkin Flowers vs Broccoli:

Boiled and Drained Pumpkin Flowers have 6.4 times more Vitamin A and 1.5 times more Vitamin B9 than Raw Broccoli.
While Raw Broccoli contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B6, 7.9 times more Vitamin C, 8.6 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
Both Boiled and Drained Pumpkin Flowers and Raw Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Boiled and Drained Pumpkin Flowers as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Pumpkin Flowers have 1.8 times more Calcium, 4.6 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium and 2.4 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Potassium, 1.6 times more Selenium, 2.4 times more Sodium and 1.8 times more Zinc than Boiled and Drained Pumpkin Flowers.
Both Boiled and Drained Pumpkin Flowers and Raw Broccoli have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Pumpkin Flowers have 3.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2 times more Fat, 13.9 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Pumpkin Flowers.
Both Boiled and Drained Pumpkin Flowers and Raw Broccoli have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Pumpkin Flowers as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Pumpkin FlowersVS Pumpkin LeavesBroccoliVS Pumpkin LeavesBoiled Pumpkin FlowersVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Boiled Pumpkin FlowersVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: