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Comparing Nutrients in 500 calories PumpkinVS Broccoli

Weight per 500 calories

Pumpkin
1923g
Broccoli
1471g

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 500 calories - Pumpkin or Broccoli?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

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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2%1.92g
Fat
5.6%5.44g
1.92 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.13%1g
Saturated Fat
5.24%1.68g
1 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g
Omega 3
58%0.93g
0.058 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.23%0.038g
Omega 6
4.24%0.72g
0.038 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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96%125g
Carbohydrate
75%98g
125 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
73.2%53g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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25.3%9.6g
Fiber
101%38.2g
9.6 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34.3%19.2g
Protein
74%41.5g
19.2 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Broccoli
910%8192μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
8192 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80%0.96mg
Vitamin B1
87%1.04mg
Thiamine
0.96 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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163%2.1mg
Vitamin B2
132%1.72mg
Riboflavin
2.1 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72%11.5mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
11.5 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg
Vitamin B5
169%8.43mg
Pantothenic acid
5.73 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B6
198%2.57mg
Pyridoxine
1.17 mgvs2.57 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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77%308μg
Vitamin B9
232%926μg
Folates and Folic Acid
308 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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192%173mg
Vitamin C
1458%1312mg
Ascorbic acid
173 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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136%20.4mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
20.4 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.6%21μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
21 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Broccoli
40.4%404mg
Calcium
69%691mg
404 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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271%2.44mg
Copper
80%0.72mg
2.44 mgvs0.72 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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192%15.4mg
Iron
134%10.7mg
15.4 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55%231mg
Magnesium
73.5%309mg
231 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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105%2.4mg
Manganese
134%3.1mg
2.4 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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121%846mg
Phosphorus
139%971mg
846 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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192%6538mg
Potassium
137%4647mg
6538 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.5%5.77μg
Selenium
67%36.8μg
5.77 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.3%19.2mg
Sodium
32.4%485mg
19.2 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56%6.15mg
Zinc
55%6.03mg
6.15 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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47.6%1762g
Water
35.5%1313g
1762 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 vs Broccoli:
Comparing minerals per 500 calories for Pumpkin vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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