Comparing Nutrients in 500 calories Boiled Pumpkin VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Boiled Pumpkin: 2500g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.4 times more energy per unit of mass than Boiled and Drained Pumpkin, which is very low in comparison to other foods. Boiled Pumpkin having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Pumpkin or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Pumpkin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	73.5% 96g	130g per day for Men 19-50 years
Sugars	71.7% 52g	36.2% 26.3g	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	72.4% 27.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	32% 18g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	800% 7200μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	179% 2.32mg	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	56.3% 225μg	250% 1000μg	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	131% 118mg	796% 716mg	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	133% 20mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	37.5% 375mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	67.5% 0.61mg	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	178% 14.3mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	173% 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	107% 750mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	43.8% 1620g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pumpkin or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Cooked Chopped Frozen Broccoli:

• 500 calories of Boiled Pumpkin have 7.9 times more Vitamin A, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B6, 4.4 times more Vitamin B9, 6.1 times more Vitamin C and 78.7 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• Both Boiled and Drained Pumpkin as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Pumpkin vs Cooked Chopped Frozen Broccoli:

• 500 calories of Boiled Pumpkin have 3.7 times more Copper, 1.3 times more Iron, 2.3 times more Potassium and 1.4 times more Water than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.6 times more Calcium, 1.8 times more Manganese, 2.5 times more Selenium and 7.9 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin have 1.3 times more Carbohydrate and 2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 15 times more Omega 3, 1.9 times more Fiber and 3.1 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Pumpkin provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.