Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	3.56% 103kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	10% 13g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	13% 9.53g	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	4.54% 3.3g	NA	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20% 11g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	23% 206μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	15.3% 0.2mg	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	66.5% 266μg	40.7% 163μg	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	249% 224mg	22% 20mg	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	32.3% 4.84mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	22.2% 222mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	44% 0.4mg	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	40% 3.2mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	28.3% 198mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Pumpkin Flowers per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Boiled Pumpkin Flowers:

• 14 ounces of Frozen Chopped Broccoli have 2.9 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B6, 1.6 times more Vitamin B9, 11.3 times more Vitamin C, 30.5 times more Vitamin E and more Vitamin K than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain 1.7 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Boiled Pumpkin Flowers:

• 14 ounces of Frozen Chopped Broccoli have 1.5 times more Calcium, 1.5 times more Phosphorus, 2 times more Potassium, 4 times more Selenium and 4.8 times more Zinc than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain 2.6 times more Copper and 1.4 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Pumpkin Flowers contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 52.5 times more Omega 3, 1.4 times more Carbohydrate, 3.3 times more Fiber and 2.6 times more Protein than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Energy and Omega 6 in 14 ounces.