Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	12.3% 16g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	9.03% 6.55g	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	2.27% 1.65g	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	% 1.5g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.55% 0.11mg	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	33.2% 133μg	5.95% 24μg	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	124% 112mg	9.26% 8.33mg	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	16% 2.42mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Pumpkin	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23.6% 0.21mg	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	20% 1.6mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13% 0.3mg	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% 99mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.83% 179g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.3 times more Vitamin B6, 5.6 times more Vitamin B9, 13.4 times more Vitamin C and 5.1 times more Vitamin K than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 15 times more Vitamin A and 1.4 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pumpkin no Salt have similar amounts of Vitamin E per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Chopped Broccoli, Unprepared has 2.2 times more Calcium, 2 times more Manganese, 1.4 times more Phosphorus, 7 times more Selenium, 4.8 times more Sodium and 2.8 times more Zinc than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 2.8 times more Copper, 1.7 times more Iron and 1.3 times more Magnesium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pumpkin no Salt have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 13.1 times more Omega 3 and 2.6 times more Protein than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 1.3 times more Energy, 1.7 times more Carbohydrate and 2.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pumpkin no Salt have similar amounts of Fiber per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.