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

Weight per 500 calories

• Boiled Pumpkin Leaves: 2381g
• Cooked Chopped Frozen Broccoli: 1786g

Boiled Chopped Frozen Broccoli has 1.3 times more energy per unit of mass than Boiled and Drained Pumpkin Leaves, which is very low in comparison to other foods. Boiled Pumpkin Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Pumpkin Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	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	62% 80.7g	73.5% 96g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	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	169% 64.3g	141% 53.6g	38g per day for Men 19-50 years
Protein	116% 64.8g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	212% 1905μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	249% 3.24mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	359% 4.67mg	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	149% 595μg	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	26.5% 24mg	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	152% 23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2143% 2571μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	102% 1024mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	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	952% 76mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	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	269% 1881mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	307% 10429mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	59.5% 2203g	43.8% 1620g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 2.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.9 times more Vitamin B5, 1.7 times more Vitamin B9 and 30.1 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 500 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Pumpkin Leaves have 1.7 times more Calcium, 5.2 times more Copper, 7 times more Iron, 3.9 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Potassium, 1.7 times more Selenium and 1.4 times more Water than Boiled Chopped Frozen Broccoli.
• Both Boiled and Drained Pumpkin Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Leaves have 2.4 times more Fat, 8.4 times more Saturated Fat and 1.2 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.3 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.