Comparing Nutrients in 500 calories Pumpkin LeavesVS Broccoli

Weight per 500 calories

Pumpkin Leaves

2632g

Broccoli

1471g

Raw Broccoli has 1.8 times more energy per unit of mass than Raw Pumpkin Leaves, which is low in comparison to other foods. Pumpkin Leaves having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin Leaves

49%

14%

37%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Pumpkin Leavesvs 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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11%10.5g

Fat

5.6%5.44g

10.5 gvs5.44 g

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

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17%5.45g

Saturated Fat

5.24%1.68g

5.45 gvs1.68 g

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

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19.7%0.32g

Omega 3

58%0.93g

0.32 gvs0.93 g

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

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1.55%0.26g

Omega 6

4.24%0.72g

0.26 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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47%61.3g

Carbohydrate

75%98g

61.3 gvs98 g

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

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Sugars

34.5%25g

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

NA 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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Fiber

101%38.2g

NA gvs38.2 g

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

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148%83g

Protein

74%41.5g

83 gvs41.5 g

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

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Vitamins

Pumpkin Leavesvs Broccoli

284%2553μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

2553 μgvs456 μg

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

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206%2.47mg

Vitamin B1

87%1.04mg

Thiamine

2.47 mgvs1.04 mg

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

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259%3.37mg

Vitamin B2

132%1.72mg

Riboflavin

3.37 mgvs1.72 mg

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

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151%24.2mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

24.2 mgvs9.4 mg

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

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22%1.1mg

Vitamin B5

169%8.43mg

Pantothenic acid

1.1 mgvs8.43 mg

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

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419%5.45mg

Vitamin B6

198%2.57mg

Pyridoxine

5.45 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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237%947μg

Vitamin B9

232%926μg

Folates and Folic Acid

947 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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322%289mg

Vitamin C

1458%1312mg

Ascorbic acid

289 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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Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

NA mgvs11.5 mg

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

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Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

NA μgvs1494 μg

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

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Minerals

Pumpkin Leavesvs Broccoli

103%1026mg

Calcium

69%691mg

1026 mgvs691 mg

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

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389%3.5mg

Copper

80%0.72mg

3.5 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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730%58.4mg

Iron

134%10.7mg

58.4 mgvs10.7 mg

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

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238%1000mg

Magnesium

73.5%309mg

1000 mgvs309 mg

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

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406%9.34mg

Manganese

134%3.1mg

9.34 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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391%2737mg

Phosphorus

139%971mg

2737 mgvs971 mg

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

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337%11474mg

Potassium

137%4647mg

11474 mgvs4647 mg

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

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43%23.7μg

Selenium

67%36.8μg

23.7 μgvs36.8 μg

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

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19.3%289mg

Sodium

32.4%485mg

289 mgvs485 mg

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

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48%5.26mg

Zinc

55%6.03mg

5.26 mgvs6.03 mg

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

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66%2444g

Water

35.5%1313g

2444 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 Pumpkin Leaves vs Broccoli:

Raw Pumpkin Leaves have 5.6 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
While Raw Broccoli contains 7.6 times more Vitamin B5 and 4.5 times more Vitamin C than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Raw Broccoli have similar amounts of Vitamin B9 per 500 kcal.
Both Raw Pumpkin Leaves as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pumpkin Leaves vs Broccoli:

Raw Pumpkin Leaves have 1.5 times more Calcium, 4.9 times more Copper, 5.4 times more Iron, 3.2 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Water than Raw Broccoli.
While Raw Broccoli contains 1.6 times more Selenium and 1.7 times more Sodium than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Raw Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Pumpkin Leaves have 1.9 times more Fat, 3.2 times more Saturated Fat and 2 times more Protein than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Omega 3 and 1.6 times more Carbohydrate than Raw Pumpkin Leaves.
Both Raw Pumpkin Leaves and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Raw Pumpkin Leaves as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Pumpkin LeavesVS Boiled Pumpkin LeavesBroccoliVS Boiled Pumpkin LeavesPumpkin LeavesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Pumpkin LeavesVS Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: