Comparing Nutrients in 300 calories Broccoli VS Canned Pumpkin

Weight per 300 calories

• Broccoli: 882g
• Canned Pumpkin: 882g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Broccoli or Canned Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	20.7% 15g	40% 29g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	763% 6865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	70.6% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	38% 0.49mg	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	139% 556μg	26.5% 106μg	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	875% 787mg	41% 37mg	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	46% 6.9mg	62.4% 9.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Calcium	41.5% 415mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	105% 0.94mg	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	80.5% 6.44mg	153% 12.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	57% 1.3mg	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	83% 582mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	21.3% 788g	21.5% 794g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Canned Pumpkin:

• Raw Broccoli has 3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6, 5.3 times more Vitamin B9, 21.2 times more Vitamin C and 6.4 times more Vitamin K than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 25.1 times more Vitamin A and 1.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Canned Pumpkin:

• Raw Broccoli has 1.8 times more Calcium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 6.3 times more Selenium, 6.6 times more Sodium and 2.4 times more Zinc than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.2 times more Copper and 1.9 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Canned Pumpkin no Salt have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.3 times more Fat, 7.9 times more Omega 3 and 2.6 times more Protein than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 1.3 times more Saturated Fat and 1.9 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Canned Pumpkin no Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Broccoli as well as Canned Pumpkin no Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.