Comparing Nutrients in 5 ounces Broccoli Raab VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Broccoli Raab	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	1.08% 31kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.025% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	NA	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	17.3% 0.23mg	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	29.4% 118μg	12.4% 49.6μg	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	32% 28.6mg	5.5% 4.96mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	15.3% 153mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	10.7% 0.096mg	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	38% 3.03mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	24.7% 0.57mg	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	14.8% 103mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Pumpkin Pie Mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Canned Pumpkin Pie Mix:

• 5 ounces of Broccoli Raab have 10.1 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B9 and 5.8 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 3.2 times more Vitamin A and 3.5 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw Broccoli Raab as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Canned Pumpkin Pie Mix:

• 5 ounces of Broccoli Raab have 2.9 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Zinc and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 1.6 times more Copper and 6.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Canned Pumpkin Pie Mix contain similar levels of Manganese per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 47.3 times more Omega 3 and 2.9 times more Protein than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 4.7 times more Energy, 9.3 times more Carbohydrate and 3.1 times more Fiber than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 6 in five ounces.