Comparing Nutrients in 1 kilogram Boiled Pumpkin Leaves VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Pumpkin Leaves	Broccoli	Recommended Dietary Allowance
Energy	7.24% 210kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	51% 66.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	48.6% 27g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Broccoli	Recommended Dietary Allowance
Vitamin A	89% 800μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 2.6 times more Vitamin A, 1.3 times more Vitamin B3 and 1.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 13.6 times more Vitamin B5, 2.5 times more Vitamin B9 and 89.2 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin K per 1 kg.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pumpkin Leaves have 2.7 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Selenium, 4.1 times more Sodium and 2.1 times more Zinc than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Broccoli have similar amounts of Calcium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli contains 1.6 times more Energy, 10.5 times more Omega 3, 2 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.