Comparing Nutrients in 300 calories PumpkinVS Boiled Broccoli

Weight per 300 calories

Pumpkin

1154g

Boiled Broccoli

857g

Boiled and Drained Broccoli has 1.3 times more energy per unit of mass than Raw Pumpkin, which is low in comparison to other foods. Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Pumpkinvs Boiled 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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1.2%1.15g

Fat

3.62%3.5g

1.15 gvs3.5 g

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

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1.88%0.6g

Saturated Fat

2.1%0.68g

0.6 gvs0.68 g

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

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2.16%0.035g

Omega 3

63.8%1g

0.035 gvs1 g

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

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0.14%0.023g

Omega 6

2.57%0.44g

0.023 gvs0.44 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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57.7%75g

Carbohydrate

47.3%61.5g

75 gvs61.5 g

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

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44%32g

Sugars

16.4%12g

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

32 gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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15%5.77g

Fiber

74.4%28.3g

5.77 gvs28.3 g

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

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20.6%11.5g

Protein

36.4%20.4g

11.5 gvs20.4 g

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

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Vitamins

Pumpkinvs Boiled Broccoli

546%4915μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

4915 μgvs660 μg

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

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48%0.58mg

Vitamin B1

45%0.54mg

Thiamine

0.58 mgvs0.54 mg

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

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98%1.27mg

Vitamin B2

81%1.05mg

Riboflavin

1.27 mgvs1.05 mg

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

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43.3%6.92mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

6.92 mgvs4.74 mg

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

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68.8%3.44mg

Vitamin B5

106%5.3mg

Pantothenic acid

3.44 mgvs5.3 mg

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

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54%0.7mg

Vitamin B6

132%1.7mg

Pyridoxine

0.7 mgvs1.7 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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46%185μg

Vitamin B9

231%926μg

Folates and Folic Acid

185 μgvs926 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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115%104mg

Vitamin C

618%556mg

Ascorbic acid

104 mgvs556 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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81.5%12.2mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

12.2 mgvs12.4 mg

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

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10.6%12.7μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

12.7 μgvs1209 μg

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

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Minerals

Pumpkinvs Boiled Broccoli

24.2%242mg

Calcium

34.3%343mg

242 mgvs343 mg

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

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163%1.47mg

Copper

58%0.52mg

1.47 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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115%9.23mg

Iron

71.8%5.74mg

9.23 mgvs5.74 mg

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

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33%138mg

Magnesium

43%180mg

138 mgvs180 mg

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

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62.7%1.44mg

Manganese

72.3%1.66mg

1.44 mgvs1.66 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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72.5%508mg

Phosphorus

82%574mg

508 mgvs574 mg

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

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115%3923mg

Potassium

74%2511mg

3923 mgvs2511 mg

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

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6.3%3.46μg

Selenium

25%13.7μg

3.46 μgvs13.7 μg

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

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0.77%11.5mg

Sodium

23.4%351mg

11.5 mgvs351 mg

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

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33.6%3.7mg

Zinc

35%3.86mg

3.7 mgvs3.86 mg

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

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28.6%1057g

Water

20.7%765g

1057 gvs765 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 Pumpkin vs Boiled Broccoli:

Raw Pumpkin has 7.4 times more Vitamin A, 1.2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 5 times more Vitamin B9, 5.4 times more Vitamin C and 95.3 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin E per 300 kcal.
Both Raw Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pumpkin vs Boiled Broccoli:

Raw Pumpkin has 2.8 times more Copper, 1.6 times more Iron, 1.6 times more Potassium and 1.4 times more Water than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Calcium, 1.3 times more Magnesium, 4 times more Selenium and 30.5 times more Sodium than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Pumpkin has 1.2 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3 times more Fat, 29.5 times more Omega 3, 4.9 times more Fiber and 1.8 times more Protein than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Raw Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories PumpkinVS Boiled Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: