Comparing Nutrients in 5 ounces Boiled PumpkinVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Boiled Broccoli

23%

68%

5 oz ▼

Macro Nutrients

Boiled Pumpkinvs Boiled Broccoli

0.98%28.3kcal

Energy

1.7%49.6kcal

28.3 kcalvs49.6 kcal

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

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0.1%0.099g

Fat

0.6%0.58g

0.099 gvs0.58 g

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

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0.16%0.052g

Saturated Fat

0.35%0.11g

0.052 gvs0.11 g

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

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0.18%0.003g

Omega 3

10.5%0.17g

0.003 gvs0.17 g

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

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0.017%0.003g

Omega 6

0.43%0.072g

0.003 gvs0.072 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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5.34%6.95g

Carbohydrate

7.83%10g

6.95 gvs10 g

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

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4.07%2.95g

Sugars

2.7%1.97g

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

2.95 gvs1.97 g

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

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Fructose

1.45%1.05g

≤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 gvs1.05 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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4.1%1.56g

Fiber

12.3%4.68g

1.56 gvs4.68 g

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

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1.82%1.02g

Protein

6.02%3.37g

1.02 gvs3.37 g

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

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Vitamins

Boiled Pumpkinvs Boiled Broccoli

45.4%408μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

408 μgvs109 μg

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

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3.66%0.044mg

Vitamin B1

7.44%0.089mg

Thiamine

0.044 mgvs0.089 mg

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

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8.5%0.11mg

Vitamin B2

13.4%0.17mg

Riboflavin

0.11 mgvs0.17 mg

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

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3.66%0.59mg

Vitamin B3

4.9%0.78mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs0.78 mg

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

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5.7%0.28mg

Vitamin B5

17.5%0.87mg

Pantothenic acid

0.28 mgvs0.87 mg

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

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4.8%0.062mg

Vitamin B6

22%0.28mg

Pyridoxine

0.062 mgvs0.28 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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3.2%12.8μg

Vitamin B9

38.3%153μg

Folates and Folic Acid

12.8 μgvs153 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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7.4%6.66mg

Vitamin C

102%92mg

Ascorbic acid

6.66 mgvs92 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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7.56%1.13mg

Vitamin E

13.7%2.06mg

Tocopherols and Tocotrienols

1.13 mgvs2.06 mg

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

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0.94%1.13μg

Vitamin K

167%200μg

Phytomenadione or phylloquinone

1.13 μgvs200 μg

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

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Minerals

Boiled Pumpkinvs Boiled Broccoli

2.13%21.3mg

Calcium

5.67%56.7mg

21.3 mgvs56.7 mg

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

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14.3%0.13mg

Copper

9.6%0.086mg

0.13 mgvs0.086 mg

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

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Fluoride

0.14%5.67μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs5.67 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.81mg

Iron

12%0.95mg

0.81 mgvs0.95 mg

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

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3.04%12.8mg

Magnesium

7.1%29.8mg

12.8 mgvs29.8 mg

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

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5.5%0.13mg

Manganese

12%0.27mg

0.13 mgvs0.27 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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6.07%42.5mg

Phosphorus

13.6%95mg

42.5 mgvs95 mg

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

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9.6%326mg

Potassium

12.2%415mg

326 mgvs415 mg

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

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0.52%0.28μg

Selenium

4.12%2.27μg

0.28 μgvs2.27 μg

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

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0.094%1.4mg

Sodium

3.87%58mg

1.4 mgvs58 mg

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

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2.96%0.33mg

Zinc

5.8%0.64mg

0.33 mgvs0.64 mg

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

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3.6%133g

Water

3.4%127g

133 gvs127 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 Boiled Pumpkin vs Boiled Broccoli:

Boiled and Drained Pumpkin has 3.7 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 4.5 times more Vitamin B6, 12 times more Vitamin B9, 13.8 times more Vitamin C, 1.8 times more Vitamin E and 176.4 times more Vitamin K than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Boiled Broccoli:

Boiled and Drained Pumpkin has 1.5 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Calcium, 2.3 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 8 times more Selenium, 41 times more Sodium and 2 times more Zinc than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Boiled and Drained Broccoli have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Pumpkin has 1.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Energy, 59.5 times more Omega 3, 1.5 times more Carbohydrate, 3 times more Fiber and 3.3 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled PumpkinVS Canned PumpkinBoiled BroccoliVS Canned PumpkinBoiled PumpkinVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Boiled PumpkinVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: