Nutrient Comparison: Pumpkin VS Cooked Broccoli Raab per 14 oz
Compare the macro and micronutrient content in 14 oz of Pumpkin versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pumpkin vs Cooked Broccoli Raab:
- 14 ounces of Pumpkin have 1.9 times more Vitamin A than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 4.4 times more Vitamin B9, 4.1 times more Vitamin C, 2.4 times more Vitamin E and 232.7 times more Vitamin K than Raw Pumpkin.
- 14 ounces of Pumpkin have insufficient amounts of Vitamin K
- Both Raw Pumpkin as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pumpkin vs Cooked Broccoli Raab:
- 14 ounces of Pumpkin have 1.7 times more Copper than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 5.6 times more Calcium, 1.6 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Selenium, 56 times more Sodium and 1.7 times more Zinc than Raw Pumpkin.
- Both Pumpkin and Cooked Broccoli Raab contain similar levels of Potassium and Water per 14 ounces.
- 14 ounces of Pumpkin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pumpkin have 2.1 times more Carbohydrate and 4.5 times more Sugars than Cooked Broccoli Raab.
- While 14 oz of Cooked Broccoli Raab contain 67 times more Omega 3, 5.6 times more Fiber and 3.8 times more Protein than Raw Pumpkin.
- 14 ounces of Pumpkin provide inadequate amounts of Omega 3, Fiber and Protein
- Both Raw Pumpkin as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.