Comparing Nutrients in 100 calories Boiled Flowers Pumpkin with Salt VS Cooked Broccoli Raab

Weight per 100 calories

• Boiled Flowers Pumpkin with Salt: 667g
• Cooked Broccoli Raab: 400g

Cooked Broccoli Raab has 1.7 times more energy per unit of mass than Boiled and Drained Flowers Pumpkin with Salt, which is very low in comparison to other foods. Boiled Flowers Pumpkin with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Flowers Pumpkin with Salt or Cooked Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	50.3% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.078% 0.013g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	22% 16g	3.42% 2.48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.32% 0.96g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	15.8% 6g	29.5% 11g	38g per day for Men 19-50 years
Protein	13% 7.27g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	101% 908μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.3% 273μg	71% 284μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	37% 33.3mg	164% 148mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.78% 0.27mg	67.5% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	853% 1024μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	24.7% 247mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	73.3% 5.87mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	NA	66% 1.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	20.8% 707mg	40.4% 1372mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	108% 1613mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	17% 635g	9.9% 366g	3700g per day for Men 19-50 years

Boiled Flowers Pumpkin With Salt VS Cooked Broccoli Raab Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Flowers Pumpkin with Salt or Cooked Broccoli Raab?

Lets compare vitamin content per 100 calories of Boiled Flowers Pumpkin with Salt vs Cooked Broccoli Raab:

• 100 kcal of Cooked Broccoli Raab contain 1.6 times more Vitamin A, 5.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B6, 4.4 times more Vitamin C, 38 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Flowers Pumpkin with Salt vs Cooked Broccoli Raab:

• 100 calories of Boiled Flowers Pumpkin with Salt have 2.2 times more Copper, 1.5 times more Magnesium, 7.2 times more Sodium and 1.7 times more Water than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 1.9 times more Calcium, 1.4 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Cooked Broccoli Raab contain similar levels of Iron and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Flowers Pumpkin with Salt have 1.7 times more Carbohydrate and 6.5 times more Sugars than Cooked Broccoli Raab.
• While 100 kcal of Cooked Broccoli Raab contain 3.9 times more Fat, 60.3 times more Omega 3, 1.9 times more Fiber and 2.1 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Cooked Broccoli Raab offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.