Comparing Nutrients in 5 ounces Boiled Broccoli VS Boiled Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Pumpkin with Salt	14%	3%	83%

Macro Nutrients

	Boiled Broccoli	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	4.07% 2.95g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	4.8% 0.062mg	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	38.3% 153μg	3.2% 12.8μg	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	102% 92mg	7.4% 6.66mg	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	13.7% 2.06mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Pumpkin with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	14.3% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	5.5% 0.13mg	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	13.6% 95mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.4% 127g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Boiled Pumpkin with Salt:

• Boiled and Drained Broccoli has 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 4.5 times more Vitamin B6, 12 times more Vitamin B9, 13.8 times more Vitamin C, 1.8 times more Vitamin E and 176.4 times more Vitamin K than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 3.7 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Boiled Pumpkin with Salt:

• Boiled and Drained Broccoli has 2.7 times more Calcium, 2.3 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 8 times more Selenium and 2 times more Zinc than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.5 times more Copper and 5.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Pumpkin with Salt have similar amounts of Iron and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.9 times more Energy, 59.5 times more Omega 3, 1.7 times more Carbohydrate, 3 times more Fiber and 3.3 times more Protein than Boiled and Drained Pumpkin with Salt.
• While Boiled and Drained Pumpkin with Salt contains 1.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Pumpkin with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.