Comparing Nutrients in 500 calories Boiled PumpkinVS Broccoli

Weight per 500 calories

Boiled Pumpkin

2500g

Broccoli

1471g

Raw Broccoli has 1.7 times more energy per unit of mass than Boiled and Drained Pumpkin, which is low in comparison to other foods. Boiled Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.8%1.75g

Fat

5.6%5.44g

1.75 gvs5.44 g

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

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2.9%0.93g

Saturated Fat

5.24%1.68g

0.93 gvs1.68 g

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

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3.13%0.05g

Omega 3

58%0.93g

0.05 gvs0.93 g

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

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0.29%0.05g

Omega 6

4.24%0.72g

0.05 gvs0.72 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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94%123g

Carbohydrate

75%98g

123 gvs98 g

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

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71.7%52g

Sugars

34.5%25g

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

52 gvs25 g

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

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Fructose

13.8%10g

≤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 gvs10 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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72.4%27.5g

Fiber

101%38.2g

27.5 gvs38.2 g

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

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32%18g

Protein

74%41.5g

18 gvs41.5 g

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

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Vitamins

Boiled Pumpkinvs Broccoli

800%7200μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

7200 μgvs456 μg

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

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64.6%0.78mg

Vitamin B1

87%1.04mg

Thiamine

0.78 mgvs1.04 mg

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

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150%1.95mg

Vitamin B2

132%1.72mg

Riboflavin

1.95 mgvs1.72 mg

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

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64.5%10.3mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs9.4 mg

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

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101%5.03mg

Vitamin B5

169%8.43mg

Pantothenic acid

5.03 mgvs8.43 mg

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

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84.6%1.1mg

Vitamin B6

198%2.57mg

Pyridoxine

1.1 mgvs2.57 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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56.3%225μg

Vitamin B9

232%926μg

Folates and Folic Acid

225 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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131%118mg

Vitamin C

1458%1312mg

Ascorbic acid

118 mgvs1312 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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133%20mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

20 mgvs11.5 mg

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

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16.7%20μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

20 μgvs1494 μg

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

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Minerals

Boiled Pumpkinvs Broccoli

37.5%375mg

Calcium

69%691mg

375 mgvs691 mg

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

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253%2.28mg

Copper

80%0.72mg

2.28 mgvs0.72 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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178%14.3mg

Iron

134%10.7mg

14.3 mgvs10.7 mg

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

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53.6%225mg

Magnesium

73.5%309mg

225 mgvs309 mg

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

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97%2.23mg

Manganese

134%3.1mg

2.23 mgvs3.1 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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107%750mg

Phosphorus

139%971mg

750 mgvs971 mg

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

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169%5750mg

Potassium

137%4647mg

5750 mgvs4647 mg

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

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9.1%5μg

Selenium

67%36.8μg

5 μgvs36.8 μg

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

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1.67%25mg

Sodium

32.4%485mg

25 mgvs485 mg

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

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52.3%5.75mg

Zinc

55%6.03mg

5.75 mgvs6.03 mg

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

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63.3%2342g

Water

35.5%1313g

2342 gvs1313 g

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

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

Boiled and Drained Pumpkin has 15.8 times more Vitamin A and 1.7 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains 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.
Both Boiled and Drained Pumpkin and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Boiled and Drained Pumpkin as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin vs Broccoli:

Boiled and Drained Pumpkin has 3.2 times more Copper, 1.3 times more Iron, 1.2 times more Potassium and 1.8 times more Water than Raw Broccoli.
While Raw Broccoli contains 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.
Both Boiled and Drained Pumpkin and Raw Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Pumpkin has 1.3 times more Carbohydrate and 2.1 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 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.
Both Boiled and Drained Pumpkin and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Pumpkin as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled PumpkinVS Canned PumpkinBroccoliVS Canned PumpkinBoiled PumpkinVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled PumpkinVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: