Comparing Nutrients in 1 kilogram Boiled Pumpkin Leaves VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Pumpkin Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.24% 210kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	41% 53.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	71% 27g	79% 30g	38g per day for Men 19-50 years
Protein	48.6% 27g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	89% 800μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	100% 1.3mg	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	62.5% 250μg	140% 560μg	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	11% 10mg	446% 401mg	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	64% 9.6mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	37.8% 0.34mg	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	400% 32mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	97% 2.23mg	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	113% 790mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 925g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Pumpkin Leaves vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Pumpkin Leaves has 1.6 times more Vitamin A, 1.2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.2 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 6.5 times more Vitamin B5, 2.2 times more Vitamin B9, 40.1 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Pumpkin Leaves.
• 1 kilogram of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled and Drained Pumpkin Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Pumpkin Leaves vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Pumpkin Leaves has 1.3 times more Calcium, 3.9 times more Copper, 5.2 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus and 3.1 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.4 times more Zinc than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Cooked Chopped Frozen Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin Leaves as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Chopped Frozen Broccoli contains 7 times more Omega 3, 1.6 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin Leaves as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.