Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Boiled Pumpkin Leaves

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Boiled Pumpkin Leaves: 1429g

Frozen Chopped Broccoli has 1.2 times more energy per 100g than Boiled Pumpkin Leaves. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Boiled Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	5.36% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	13.6% 9.86g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	102% 38.6g	38g per day for Men 19-50 years
Protein	58% 32.4g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	215% 2.8mg	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	193% 773μg	89.3% 357μg	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	723% 651mg	16% 14.3mg	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	94% 14mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	1286% 1543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	64.6% 646mg	61.4% 614mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	211% 1.9mg	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	117% 9.35mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	129% 543mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	220% 5.07mg	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	82.4% 577mg	161% 1129mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	184% 6257mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	35.7% 1322g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Boiled Pumpkin Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Boiled Pumpkin Leaves?

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Boiled Pumpkin Leaves:

• 300 calories of Frozen Chopped Broccoli have 5.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 45.6 times more Vitamin C than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 1.6 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Pumpkin Leaves provide similar amounts of Vitamin E per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Boiled Pumpkin Leaves:

• 300 calories of Frozen Chopped Broccoli have 2.5 times more Selenium, 2.4 times more Sodium and 1.9 times more Zinc than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 4.3 times more Copper, 4.9 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Pumpkin Leaves contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 14.1 times more Omega 3 and 1.6 times more Sugars than Boiled Pumpkin Leaves.
• Both Frozen Chopped Broccoli and Boiled Pumpkin Leaves offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Boiled Pumpkin Leaves provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 6 in 300 calories.