Comparing Nutrients in 100 grams PumpkinVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Broccoli

23%

68%

100 g ▼

Macro Nutrients

Pumpkinvs Boiled Broccoli

0.9%26kcal

Energy

1.2%35kcal

26 kcalvs35 kcal

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

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0.1%0.1g

Fat

0.42%0.41g

0.1 gvs0.41 g

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

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0.16%0.052g

Saturated Fat

0.25%0.079g

0.052 gvs0.079 g

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

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0.19%0.003g

Omega 3

7.44%0.12g

0.003 gvs0.12 g

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

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0.012%0.002g

Omega 6

0.3%0.051g

0.002 gvs0.051 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%6.5g

Carbohydrate

5.52%7.18g

6.5 gvs7.18 g

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

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3.8%2.76g

Sugars

1.9%1.4g

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

2.76 gvs1.4 g

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

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Fructose

1.02%0.74g

≤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 gvs0.74 g

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

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Glucose

%0.49g

NA gvs0.49 g

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

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Sucrose

%0.08g

NA gvs0.08 g

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

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1.3%0.5g

Fiber

8.7%3.3g

0.5 gvs3.3 g

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

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1.8%1g

Protein

4.25%2.38g

1 gvs2.38 g

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

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Vitamins

Pumpkinvs Boiled Broccoli

47.3%426μg

Vitamin A

8.56%77μg

RAE, retinol activity equivalents

426 μgvs77 μg

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

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4.17%0.05mg

Vitamin B1

5.25%0.063mg

Thiamine

0.05 mgvs0.063 mg

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

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8.46%0.11mg

Vitamin B2

9.46%0.12mg

Riboflavin

0.11 mgvs0.12 mg

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

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3.75%0.6mg

Vitamin B3

3.46%0.55mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.55 mg

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

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5.96%0.3mg

Vitamin B5

12.3%0.62mg

Pantothenic acid

0.3 mgvs0.62 mg

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

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4.7%0.061mg

Vitamin B6

15.4%0.2mg

Pyridoxine

0.061 mgvs0.2 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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4%16μg

Vitamin B9

27%108μg

Folates and Folic Acid

16 μgvs108 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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10%9mg

Vitamin C

72%65mg

Ascorbic acid

9 mgvs65 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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7.07%1.06mg

Vitamin E

9.67%1.45mg

Tocopherols and Tocotrienols

1.06 mgvs1.45 mg

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

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0.92%1.1μg

Vitamin K

118%141μg

Phytomenadione or phylloquinone

1.1 μgvs141 μg

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

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Minerals

Pumpkinvs Boiled Broccoli

2.1%21mg

Calcium

4%40mg

21 mgvs40 mg

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

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14%0.13mg

Copper

6.78%0.061mg

0.13 mgvs0.061 mg

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

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Fluoride

0.1%4μg

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

NA μgvs4 μg

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

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10%0.8mg

Iron

8.38%0.67mg

0.8 mgvs0.67 mg

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

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2.86%12mg

Magnesium

5%21mg

12 mgvs21 mg

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

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5.43%0.13mg

Manganese

8.43%0.19mg

0.13 mgvs0.19 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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6.3%44mg

Phosphorus

9.57%67mg

44 mgvs67 mg

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

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10%340mg

Potassium

8.6%293mg

340 mgvs293 mg

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

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0.55%0.3μg

Selenium

2.9%1.6μg

0.3 μgvs1.6 μg

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

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0.067%1mg

Sodium

2.73%41mg

1 mgvs41 mg

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

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2.9%0.32mg

Zinc

4.1%0.45mg

0.32 mgvs0.45 mg

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

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2.48%92g

Water

2.4%89.3g

92 gvs89.3 g

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

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Lets compare vitamin content per 100 grams of Pumpkin vs Boiled Broccoli:

Raw Pumpkin has 5.5 times more Vitamin A than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 6.8 times more Vitamin B9, 7.2 times more Vitamin C, 1.4 times more Vitamin E and 128.3 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
Both Raw Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pumpkin vs Boiled Broccoli:

Raw Pumpkin has 2.1 times more Copper than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.9 times more Calcium, 1.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 5.3 times more Selenium, 41 times more Sodium and 1.4 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Iron, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Pumpkin has 2 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.3 times more Energy, 39.7 times more Omega 3, 6.6 times more Fiber and 2.4 times more Protein than Raw Pumpkin.
Both Raw Pumpkin and Boiled and Drained Broccoli have similar amounts of Carbohydrate per 100 g.
Both Raw Pumpkin as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams PumpkinVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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