Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Pumpkin

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Pumpkin: 1923g

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

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pumpkin	13%	3%	84%

Macro Nutrients

	Frozen Broccoli Spears	Pumpkin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	96% 125g	130g per day for Men 19-50 years
Sugars	35% 25.3g	73.2% 53g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	136% 51.7g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	94% 52.8g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pumpkin	Recommended Dietary Allowance
Vitamin A	109% 983μg	910% 8192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	90% 1.17mg	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	405% 1621μg	77% 308μg	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	1308% 1178mg	192% 173mg	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	155% 23.3mg	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pumpkin	Recommended Dietary Allowance
Calcium	70.7% 707mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	271% 2.44mg	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	155% 12.4mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	105% 2.4mg	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	145% 1017mg	121% 846mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	192% 6538mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	1.3% 19.2mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	42% 1561g	47.6% 1762g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Pumpkin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Pumpkin?

Lets compare vitamin content per 500 calories of Frozen Broccoli Spears vs Pumpkin:

• 500 calories of Frozen Broccoli Spears have 1.3 times more Vitamin B1, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, 6.8 times more Vitamin C and 82.6 times more Vitamin K than Pumpkin.
• While 500 kcal of Raw Pumpkin contain 8.3 times more Vitamin A, 1.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin provide similar amounts of Vitamin B2 and Vitamin E per 500 calories.
• Both Frozen Broccoli Spears as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Broccoli Spears vs Pumpkin:

• 500 calories of Frozen Broccoli Spears have 1.8 times more Calcium, 1.8 times more Manganese, 1.2 times more Phosphorus, 5.7 times more Selenium and 15.2 times more Sodium than Pumpkin.
• While 500 kcal of Raw Pumpkin contain 3.9 times more Copper and 1.5 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin contain similar levels of Iron, Magnesium, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 37.4 times more Omega 3, 5.4 times more Fiber and 2.7 times more Protein than Pumpkin.
• While 500 kcal of Raw Pumpkin contain 1.4 times more Carbohydrate and 2.1 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin offer comparable quantities of Energy per 500 calories.
• 500 calories of Pumpkin provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Pumpkin provide inadequate amounts of Omega 6 in 500 calories.