Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Frozen Chopped Broccoli	Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.12% 0.02g	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	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	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	NA	38g per day for Men 19-50 years
Protein	9.96% 5.58g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	31.6% 0.41mg	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	18% 71.4μg	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	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	11% 111mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	29.3% 0.26mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	30.6% 0.7mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have 6.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 5.1 times more Vitamin C than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 1.9 times more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 3.1 times more Selenium and 2.4 times more Zinc than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 3.5 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 2.1 times more Phosphorus and 2.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pumpkin Leaves contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 8.8 times more Omega 3 and 2.1 times more Carbohydrate than Pumpkin Leaves.
• Both Frozen Chopped Broccoli and Pumpkin Leaves offer comparable quantities of Protein per seven ounces.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Omega 3 and Carbohydrate
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pumpkin Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Broccoli VS Pumpkin Leaves

What are the health benefits of Frozen Chopped Broccoli compared to Pumpkin Leaves?

Both frozen chopped broccoli and pumpkin leaves are nutrient-dense foods with their own unique health benefits. Frozen chopped broccoli is a good source of vitamins C, K, and A, as well as fiber and antioxidants. On the other hand, pumpkin leaves are rich in vitamins A, C, and K, iron, calcium, and antioxidants. Both foods can support overall health and provide essential nutrients for a balanced diet. It's important to include a variety of fruits and vegetables in your diet to ensure you are getting a wide range of nutrients.

Can I lose weight easier by eating more Frozen Chopped Broccoli or Pumpkin Leaves?

Both frozen chopped broccoli and pumpkin leaves are low in calories and high in fiber, which can help with weight loss. However, broccoli is higher in protein and has more vitamins and minerals compared to pumpkin leaves. Therefore, incorporating both into your diet can be beneficial for weight loss, but broccoli may provide more nutritional value overall.

Should I eat more Frozen Chopped Broccoli or more Pumpkin Leaves to gain more muscles while training consistently?

Both frozen chopped broccoli and pumpkin leaves are excellent sources of nutrients that can support muscle growth. However, frozen chopped broccoli is higher in protein and contains essential amino acids that are important for muscle repair and growth. Therefore, incorporating more frozen chopped broccoli into your diet may be more beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Frozen Chopped Broccoli compared to Pumpkin Leaves?

Producing Frozen Chopped Broccoli generally has a lower environmental impact compared to Pumpkin Leaves. Broccoli requires less water, land, and energy to grow, and typically produces fewer greenhouse gas emissions. However, it's important to consider factors like transportation and packaging when assessing the overall environmental impact of a food product.