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Comparing Nutrients in 100 calories PumpkinVS Broccoli

Weight per 100 calories

Pumpkin
385g
Broccoli
294g

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 100 calories - Pumpkin or Broccoli?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Pumpkinvs Broccoli
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.4%0.38g
Fat
1.12%1.1g
0.38 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
1.05%0.34g
0.2 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.72%0.012g
Omega 3
11.6%0.19g
0.012 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.045%0.008g
Omega 6
0.85%0.14g
0.008 gvs0.14 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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19.2%25g
Carbohydrate
15%19.5g
25 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.6%10.6g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.6 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.06%1.92g
Fiber
20%7.65g
1.92 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.87%3.85g
Protein
15%8.3g
3.85 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Broccoli
182%1638μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
1638 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
17.4%0.21mg
Thiamine
0.19 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.5%0.42mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.42 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.4%2.3mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
1.15 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.23 mgvs0.51 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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15.4%61.5μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
61.5 μgvs185 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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38.5%34.6mg
Vitamin C
292%262mg
Ascorbic acid
34.6 mgvs262 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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27%4.08mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
4.08 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.53%4.23μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
4.23 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Broccoli
8.08%80.8mg
Calcium
14%138mg
80.8 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.3%0.49mg
Copper
16%0.14mg
0.49 mgvs0.14 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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38.5%3.08mg
Iron
27%2.15mg
3.08 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46mg
Magnesium
14.7%61.8mg
46 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.48mg
Manganese
27%0.62mg
0.48 mgvs0.62 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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24%169mg
Phosphorus
27.7%194mg
169 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.5%1308mg
Potassium
27.3%929mg
1308 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.1%1.15μg
Selenium
13.4%7.35μg
1.15 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.26%3.85mg
Sodium
6.47%97mg
3.85 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg
Zinc
11%1.2mg
1.23 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.52%352g
Water
7.1%263g
352 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Pumpkin vs Broccoli:
Comparing minerals per 100 calories for Pumpkin vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 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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