Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Pumpkin Leaves

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Pumpkin Leaves: 1579g

Frozen Chopped Broccoli has 1.4 times more energy per 100g than Pumpkin Leaves. It has very low energy density when compared to other foods. Raw Pumpkin Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Frozen Chopped Broccoli	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	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.93% 0.16g	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	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	58% 32.4g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	251% 3.27mg	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	142% 568μg	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	193% 174mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	64.6% 646mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	233% 2.1mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	244% 5.6mg	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	235% 1642mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	202% 6884mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	39.6% 1467g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Pumpkin Leaves Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Chopped Broccoli have 4.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.7 times more Vitamin C than Pumpkin Leaves.
• While 300 kcal of Raw Pumpkin Leaves contain 2.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Broccoli have 2.3 times more Selenium, 1.6 times more Sodium and 1.8 times more Zinc than Pumpkin Leaves.
• While 300 kcal of Raw Pumpkin Leaves contain 4.8 times more Copper, 3.8 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pumpkin Leaves contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Chopped Broccoli have 6.4 times more Omega 3 and 1.5 times more Carbohydrate than Pumpkin Leaves.
• While 300 kcal of Raw Pumpkin Leaves contain 1.9 times more Fat, 6.4 times more Saturated Fat and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in 300 calories.