Comparing Nutrients in 1 kilogram Canned Pumpkin VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Pumpkin	Boiled Broccoli	Recommended Dietary Allowance
Energy	11.7% 340kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	45.5% 33g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	76.3% 29g	87% 33g	38g per day for Men 19-50 years
Protein	19.6% 11g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	864% 7780μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	154% 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	30% 120μg	270% 1080μg	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	46.7% 42mg	721% 649mg	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	70.7% 10.6mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	174% 14mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	84.3% 1.94mg	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	50% 350mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.3% 900g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Pumpkin vs Boiled Broccoli:

• Canned Pumpkin no Salt has 10.1 times more Vitamin A than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 9 times more Vitamin B9, 15.5 times more Vitamin C, 1.4 times more Vitamin E and 8.8 times more Vitamin K than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pumpkin vs Boiled Broccoli:

• Canned Pumpkin no Salt has 1.8 times more Copper and 2.1 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.3 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium, 8.2 times more Sodium and 2.6 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled and Drained Broccoli have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pumpkin no Salt has 2.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 14.9 times more Omega 3 and 2.2 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.