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Comparing Nutrients in 300 calories PumpkinVS Broccoli

Weight per 300 calories

Pumpkin
1154g
Broccoli
882g

Raw 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 Broccoli?

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

Pumpkinvs 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
3.37%3.26g
1.15 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
3.14%1g
0.6 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g
Omega 3
34.7%0.56g
0.035 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.14%0.023g
Omega 6
2.54%0.43g
0.023 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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57.7%75g
Carbohydrate
45%58.6g
75 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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44%32g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
32 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%4.32g
NA gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.88g
NA gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15%5.77g
Fiber
60.4%23g
5.77 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.6%11.5g
Protein
44.4%25g
11.5 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Broccoli
546%4915μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
4915 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
52.2%0.63mg
Thiamine
0.58 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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98%1.27mg
Vitamin B2
79.4%1.03mg
Riboflavin
1.27 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.3%6.92mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
6.92 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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68.8%3.44mg
Vitamin B5
101%5.06mg
Pantothenic acid
3.44 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
119%1.54mg
Pyridoxine
0.7 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46%185μg
Vitamin B9
139%556μg
Folates and Folic Acid
185 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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115%104mg
Vitamin C
875%787mg
Ascorbic acid
104 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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81.5%12.2mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
12.2 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.6%12.7μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
12.7 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Broccoli
24.2%242mg
Calcium
41.5%415mg
242 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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163%1.47mg
Copper
48%0.43mg
1.47 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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115%9.23mg
Iron
80.5%6.44mg
9.23 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33%138mg
Magnesium
44%185mg
138 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.7%1.44mg
Manganese
80.6%1.85mg
1.44 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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
83%582mg
508 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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115%3923mg
Potassium
82%2788mg
3923 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.3%3.46μg
Selenium
40%22μg
3.46 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.77%11.5mg
Sodium
19.4%291mg
11.5 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33.6%3.7mg
Zinc
33%3.6mg
3.7 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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28.6%1057g
Water
21.3%788g
1057 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 Pumpkin vs Broccoli:
Comparing minerals per 300 calories for Pumpkin vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

PumpkinVS Boiled PumpkinBroccoliVS Boiled PumpkinPumpkinVS Boiled BroccoliBroccoliVS Boiled Broccoli
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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