Comparing Nutrients in 5 ounces BroccoliVS Boiled Pumpkin

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Pumpkin

12%

85%

5 oz ▼

Macro Nutrients

Broccolivs Boiled Pumpkin

1.66%48kcal

Energy

0.98%28.3kcal

48 kcalvs28.3 kcal

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

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0.54%0.52g

Fat

0.1%0.099g

0.52 gvs0.099 g

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

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0.5%0.16g

Saturated Fat

0.16%0.052g

0.16 gvs0.052 g

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

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5.6%0.089g

Omega 3

0.18%0.003g

0.089 gvs0.003 g

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

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0.41%0.069g

Omega 6

0.017%0.003g

0.069 gvs0.003 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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7.24%9.4g

Carbohydrate

5.34%6.95g

9.4 gvs6.95 g

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

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3.32%2.4g

Sugars

4.07%2.95g

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

2.4 gvs2.95 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

4.1%1.56g

3.7 gvs1.56 g

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

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7.14%4g

Protein

1.82%1.02g

4 gvs1.02 g

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

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Vitamins

Broccolivs Boiled Pumpkin

4.9%44μg

Vitamin A

45.4%408μg

RAE, retinol activity equivalents

44 μgvs408 μg

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

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8.4%0.1mg

Vitamin B1

3.66%0.044mg

Thiamine

0.1 mgvs0.044 mg

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

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12.8%0.17mg

Vitamin B2

8.5%0.11mg

Riboflavin

0.17 mgvs0.11 mg

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

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5.66%0.91mg

Vitamin B3

3.66%0.59mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.59 mg

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

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16.2%0.81mg

Vitamin B5

5.7%0.28mg

Pantothenic acid

0.81 mgvs0.28 mg

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

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19%0.25mg

Vitamin B6

4.8%0.062mg

Pyridoxine

0.25 mgvs0.062 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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22.3%89.3μg

Vitamin B9

3.2%12.8μg

Folates and Folic Acid

89.3 μgvs12.8 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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140%126mg

Vitamin C

7.4%6.66mg

Ascorbic acid

126 mgvs6.66 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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7.37%1.1mg

Vitamin E

7.56%1.13mg

Tocopherols and Tocotrienols

1.1 mgvs1.13 mg

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

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120%144μg

Vitamin K

0.94%1.13μg

Phytomenadione or phylloquinone

144 μgvs1.13 μg

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

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Minerals

Broccolivs Boiled Pumpkin

6.66%66.6mg

Calcium

2.13%21.3mg

66.6 mgvs21.3 mg

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

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7.7%0.069mg

Copper

14.3%0.13mg

0.069 mgvs0.13 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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13%1.03mg

Iron

10%0.81mg

1.03 mgvs0.81 mg

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

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7.1%29.8mg

Magnesium

3.04%12.8mg

29.8 mgvs12.8 mg

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

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13%0.3mg

Manganese

5.5%0.13mg

0.3 mgvs0.13 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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13.4%94mg

Phosphorus

6.07%42.5mg

94 mgvs42.5 mg

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

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13%448mg

Potassium

9.6%326mg

448 mgvs326 mg

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

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6.44%3.54μg

Selenium

0.52%0.28μg

3.54 μgvs0.28 μg

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

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3.1%46.8mg

Sodium

0.094%1.4mg

46.8 mgvs1.4 mg

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

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5.3%0.58mg

Zinc

2.96%0.33mg

0.58 mgvs0.33 mg

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

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3.42%127g

Water

3.6%133g

127 gvs133 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Pumpkin:

Raw Broccoli has 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9, 19 times more Vitamin C and 127 times more Vitamin K than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 9.3 times more Vitamin A than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Vitamin E per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Pumpkin:

Raw Broccoli has 3.1 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 12.5 times more Selenium, 33 times more Sodium and 1.8 times more Zinc than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.9 times more Copper than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.7 times more Energy, 31.5 times more Omega 3, 1.4 times more Carbohydrate, 2.4 times more Fiber and 3.9 times more Protein than Boiled and Drained Pumpkin.
Both Raw Broccoli and Boiled and Drained Pumpkin have similar amounts of Sugars per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliBoiled PumpkinVS Boiled BroccoliBroccoliVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Boiled Pumpkin

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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