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Comparing Nutrients in 5 ounces Canned PumpkinVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Pumpkin
11%
6%
83%
Frozen Chopped Broccoli
34%
8%
58%
5 oz ▼

Macro Nutrients

1.66%48kcal
Energy
1.27%37kcal
48 kcalvs37 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
0.42%0.41g
0.4 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.65%0.21g
Saturated Fat
0.19%0.062g
0.21 gvs0.062 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.71%0.011g
Omega 3
9.3%0.15g
0.011 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.058%0.01g
Omega 6
0.26%0.044g
0.01 gvs0.044 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.82%11.5g
Carbohydrate
5.2%6.78g
11.5 gvs6.78 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.45%4.68g
Sugars
2.64%1.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.68 gvs1.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.62%1.18g
≤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]
NA gvs1.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.06g
NA gvs1.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.1g
Fiber
11%4.25g
4.1 gvs4.25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.8%1.56g
Protein
7.1%4g
1.56 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

123%1103μg
Vitamin A
8.2%73.7μg
RAE, retinol activity equivalents
1103 μgvs73.7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.83%0.034mg
Vitamin B1
6.26%0.075mg
Thiamine
0.034 mgvs0.075 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.9%0.077mg
Vitamin B2
10.5%0.14mg
Riboflavin
0.077 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.25%0.52mg
Vitamin B3
4.16%0.67mg
Niacin, nicotinic acid, niacinamide
0.52 mgvs0.67 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.3%0.57mg
Vitamin B5
7.9%0.4mg
Pantothenic acid
0.57 mgvs0.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.1%0.079mg
Vitamin B6
14%0.18mg
Pyridoxine
0.079 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.25%17μg
Vitamin B9
23.7%95μg
Folates and Folic Acid
17 μgvs95 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.6%5.95mg
Vitamin C
89%80mg
Ascorbic acid
5.95 mgvs80 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10%1.5mg
Vitamin E
11.5%1.73mg
Tocopherols and Tocotrienols
1.5 mgvs1.73 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19%22.7μg
Vitamin K
96%115μg
Phytomenadione or phylloquinone
22.7 μgvs115 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.7%37mg
Calcium
7.94%79.4mg
37 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg
Copper
6%0.054mg
0.15 mgvs0.054 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24.6%1.97mg
Iron
14.4%1.15mg
1.97 mgvs1.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.76%32.6mg
Magnesium
6.07%25.5mg
32.6 mgvs25.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.2%0.21mg
Manganese
18%0.42mg
0.21 mgvs0.42 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.1%49.6mg
Phosphorus
10%71mg
49.6 mgvs71 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.6%292mg
Potassium
8.84%301mg
292 mgvs301 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.03%0.57μg
Selenium
7.2%3.97μg
0.57 μgvs3.97 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7.1mg
Sodium
2.27%34mg
7.1 mgvs34 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.2%0.24mg
Zinc
6.2%0.68mg
0.24 mgvs0.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.45%128g
Water
3.5%130g
128 gvs130 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Canned Pumpkin vs Frozen Chopped Broccoli:
Comparing minerals per 5 ounces for Canned Pumpkin vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 5 ounces:



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