Comparing Nutrients in 500 calories BroccoliVS Boiled Pumpkin Flowers

Weight per 500 calories

Broccoli

1471g

Boiled Pumpkin Flowers

3333g

Broccoli has 2.3 times more energy per 100g than Boiled Pumpkin Flowers. It has low energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Boiled Pumpkin Flowers?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Pumpkin Flowers

24%

72%

500 kcal ▼

Macro Nutrients

Broccolivs Boiled Pumpkin Flowers

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

5.6%5.44g

Fat

2.75%2.67g

5.44 gvs2.67 g

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

Find Vegetables rich in Fat

5.24%1.68g

Saturated Fat

4.27%1.37g

1.68 gvs1.37 g

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

Find Vegetables rich in Saturated Fat

58%0.93g

Omega 3

4.17%0.067g

0.93 gvs0.067 g

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

Find Vegetables rich in Omega 3

4.24%0.72g

Omega 6

0.39%0.067g

0.72 gvs0.067 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

75%98g

Carbohydrate

84.6%110g

98 gvs110 g

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

Find Vegetables rich in Carbohydrate

34.5%25g

Sugars

110%80g

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

25 gvs80 g

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

Find Vegetables rich in Sugars

13.8%10g

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]

10 gvsNA g

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

Find Vegetables rich in Fructose

%7.2g

Glucose

7.2 gvsNA g

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

Find Vegetables rich in Glucose

%1.47g

Sucrose

1.47 gvsNA g

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

Find Vegetables rich in Sucrose

101%38.2g

Fiber

79%30g

38.2 gvs30 g

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

Find Vegetables rich in Fiber

74%41.5g

Protein

65%36.3g

41.5 gvs36.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Boiled Pumpkin Flowers

50.7%456μg

Vitamin A

322%2900μg

RAE, retinol activity equivalents

456 μgvs2900 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

87%1.04mg

Vitamin B1

50%0.6mg

Thiamine

1.04 mgvs0.6 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

132%1.72mg

Vitamin B2

82%1.07mg

Riboflavin

1.72 mgvs1.07 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

58.7%9.4mg

Vitamin B3

64.6%10.3mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs10.3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

169%8.43mg

Vitamin B5

Pantothenic acid

8.43 mgvsNA mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

198%2.57mg

Vitamin B6

128%1.67mg

Pyridoxine

2.57 mgvs1.67 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

232%926μg

Vitamin B9

342%1367μg

Folates and Folic Acid

926 μgvs1367 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

1458%1312mg

Vitamin C

185%167mg

Ascorbic acid

1312 mgvs167 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

76.5%11.5mg

Vitamin E

8.9%1.33mg

Tocopherols and Tocotrienols

11.5 mgvs1.33 mg

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

Find Vegetables rich in Vitamin E

1245%1494μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1494 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Boiled Pumpkin Flowers

69%691mg

Calcium

123%1233mg

691 mgvs1233 mg

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

Find Vegetables rich in Calcium

80%0.72mg

Copper

370%3.33mg

0.72 mgvs3.33 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

134%10.7mg

Iron

367%29.3mg

10.7 mgvs29.3 mg

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

Find Vegetables rich in Iron

73.5%309mg

Magnesium

198%833mg

309 mgvs833 mg

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

Find Vegetables rich in Magnesium

134%3.1mg

Manganese

3.1 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

139%971mg

Phosphorus

162%1133mg

971 mgvs1133 mg

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

Find Vegetables rich in Phosphorus

137%4647mg

Potassium

104%3533mg

4647 mgvs3533 mg

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

Find Vegetables rich in Potassium

67%36.8μg

Selenium

42.4%23.3μg

36.8 μgvs23.3 μg

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

Find Vegetables rich in Selenium

32.4%485mg

Sodium

13.3%200mg

485 mgvs200 mg

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

Find Vegetables rich in Sodium

55%6.03mg

Zinc

30.3%3.33mg

6.03 mgvs3.33 mg

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

Find Vegetables rich in Zinc

35.5%1313g

Water

85.8%3173g

1313 gvs3173 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Broccoli vs Boiled Pumpkin Flowers:

Raw Broccoli has 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.
While Boiled and Drained Pumpkin Flowers contain 6.4 times more Vitamin A and 1.5 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Broccoli as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Pumpkin Flowers:

Raw Broccoli has 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.
While Boiled and Drained Pumpkin Flowers contain 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.
Both Raw Broccoli and Boiled and Drained Pumpkin Flowers have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli has 2 times more Fat, 1.2 times more Saturated Fat, 13.9 times more Omega 3 and 1.3 times more Fiber than Boiled and Drained Pumpkin Flowers.
While Boiled and Drained Pumpkin Flowers contain 3.2 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin Flowers have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Broccoli as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliBoiled Pumpkin FlowersVS Boiled BroccoliBroccoliVS Pumpkin LeavesBoiled Pumpkin FlowersVS Pumpkin Leaves

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Boiled Pumpkin Flowers

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Boiled Pumpkin Flowers?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: