Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.45% 4.68g	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	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	123% 1103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.1% 0.079mg	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	20% 79.4μg	4.25% 17μg	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	63% 57mg	6.6% 5.95mg	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	12.5% 1.87mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	17% 0.15mg	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	11% 0.86mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	9.2% 0.21mg	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	9.92% 69.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Canned Pumpkin per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Canned Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Canned Pumpkin:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6, 4.7 times more Vitamin B9, 9.5 times more Vitamin C, 1.2 times more Vitamin E and 5.5 times more Vitamin K than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 15.3 times more Vitamin A and 1.5 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Canned Pumpkin:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Calcium, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 3.1 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Pumpkin contain similar levels of Water per five ounces.
• 5 ounces of Canned Pumpkin lack sufficient amounts of Zinc
• Both Boiled Chopped Frozen Broccoli as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 5.3 times more Omega 3 and 2.8 times more Protein than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 1.5 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Canned Pumpkin offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Pumpkin provide inadequate amounts of Omega 3 and Protein
• Both Boiled Chopped Frozen Broccoli as well as Canned Pumpkin no Salt provide inadequate amounts of Energy and Omega 6 in five ounces.