Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pumpkin	13%	3%	84%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pumpkin	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	9.92% 13g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	7.55% 5.48g	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	15.7% 5.95g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pumpkin	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.3% 0.12mg	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	27.8% 111μg	7.94% 31.8μg	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	88.4% 79.6mg	20% 18mg	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	17.5% 2.6mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pumpkin	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28% 0.25mg	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	15% 1.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	10.8% 0.25mg	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% 97mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pumpkin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Pumpkin:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Vitamin B6, 3.5 times more Vitamin B9, 4.5 times more Vitamin C, 1.2 times more Vitamin E and 80.1 times more Vitamin K than Pumpkin.
• While 7 oz of Raw Pumpkin contain 8.4 times more Vitamin A, 1.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pumpkin provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Pumpkin have insufficient amounts of Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Pumpkin:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Calcium and 1.8 times more Manganese than Pumpkin.
• While 7 oz of Raw Pumpkin contain 3.7 times more Copper, 1.3 times more Iron and 2.4 times more Potassium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pumpkin contain similar levels of Magnesium, Phosphorus, Zinc and Water per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Raw Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 14 times more Omega 3, 6 times more Fiber and 3.1 times more Protein than Pumpkin.
• While 7 oz of Raw Pumpkin contain 1.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pumpkin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pumpkin provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Pumpkin provide inadequate amounts of Energy and Omega 6 in seven ounces.