Comparing Nutrients in 1 kilogram Broccoli Raab VS Boiled Pumpkin Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Broccoli Raab	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	7.6% 220kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	26% 34g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	9.5% 6.9g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	71% 27g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	146% 1310μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	151% 1.96mg	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	208% 830μg	62.5% 250μg	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	224% 202mg	11% 10mg	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	108% 16mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	108% 1080mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	148% 1.33mg	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	268% 21.4mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	154% 3.55mg	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	104% 730mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 926g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Pumpkin Leaves with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Boiled Pumpkin Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Boiled Pumpkin Leaves with Salt:

• 1 kilogram of Broccoli Raab has 1.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B3, 7.7 times more Vitamin B5, 3.3 times more Vitamin B9, 20.2 times more Vitamin C, 1.7 times more Vitamin E and 2.1 times more Vitamin K than Boiled Pumpkin Leaves with Salt.
• Both Broccoli Raab and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Broccoli Raab as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Boiled Pumpkin Leaves with Salt:

• 1 kilogram of Broccoli Raab has 2.5 times more Calcium and 3.9 times more Zinc than Boiled Pumpkin Leaves with Salt.
• While 1 kg of Boiled and Drained Pumpkin Leaves with Salt contains 3.2 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 2.2 times more Potassium and 7.4 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Pumpkin Leaves with Salt contain similar levels of Manganese, Phosphorus and Water per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Zinc
• Both Raw Broccoli Raab as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 31.5 times more Omega 3 than Boiled Pumpkin Leaves with Salt.
• Both Broccoli Raab and Boiled Pumpkin Leaves with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.