Comparing Nutrients in 300 calories Boiled Broccoli VS Boiled Pumpkin with Salt

Weight per 300 calories

• Boiled Broccoli: 857g
• Boiled Pumpkin with Salt: 1667g

Boiled Broccoli has 1.9 times more energy per 100g than Boiled Pumpkin with Salt. It has low energy density when compared to other foods. Boiled and Drained Pumpkin with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Boiled Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Boiled Broccoli	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0.2% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	55.3% 72g	130g per day for Men 19-50 years
Sugars	16.4% 12g	48% 34.7g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	533% 4800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	56.4% 0.73mg	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	231% 926μg	37.5% 150μg	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	618% 556mg	87% 78.3mg	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	83% 12.4mg	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	11% 13.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	34.3% 343mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	169% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	64.5% 1.5mg	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	82% 574mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	263% 3950mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	20.7% 765g	42.2% 1562g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Boiled Pumpkin with Salt:

• Boiled and Drained Broccoli has 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 6.2 times more Vitamin B9, 7.1 times more Vitamin C and 90.7 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 7.3 times more Vitamin A and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin with Salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Boiled Pumpkin with Salt:

• Boiled and Drained Broccoli has 1.4 times more Calcium and 4.1 times more Selenium than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 2.9 times more Copper, 1.7 times more Iron, 1.5 times more Potassium, 11.2 times more Sodium and 2 times more Water than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin with Salt have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has 3 times more Fat, 30.6 times more Omega 3, 1.5 times more Fiber and 1.7 times more Protein than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 2.9 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.