Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Frozen Broccoli Spears	Pumpkin Leaves	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 10.6g	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	NA	38g per day for Men 19-50 years
Protein	11% 6.07g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	5% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Broccoli Spears vs Pumpkin Leaves:

• 7 ounces of Frozen Broccoli Spears have 5.8 times more Vitamin B5, 2.6 times more Vitamin B9 and 6.2 times more Vitamin C than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 1.7 times more Vitamin A, 1.3 times more Vitamin B1 and 2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Frozen Broccoli Spears 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 Broccoli Spears vs Pumpkin Leaves:

• 7 ounces of Frozen Broccoli Spears have 2.1 times more Selenium and 1.7 times more Zinc than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 3.7 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin Leaves contain similar levels of Calcium 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 Broccoli Spears have 10.4 times more Omega 3 and 2.3 times more Carbohydrate than Pumpkin Leaves.
• Both Frozen Broccoli Spears 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 Broccoli Spears as well as Raw Pumpkin Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Pumpkin Leaves

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

Both frozen broccoli spears and pumpkin leaves are nutritious options for a vegan diet. Frozen broccoli spears are a good source of vitamin C, vitamin K, and fiber, which can support immune function, bone health, and digestion. Pumpkin leaves, on the other hand, are rich in iron, calcium, and vitamin A, which are important for blood health, bone strength, and vision. Including a variety of vegetables in your diet, such as frozen broccoli spears and pumpkin leaves, can help you meet your nutrient needs and support overall health.

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

Both frozen broccoli spears and pumpkin leaves are low in calories and high in fiber, making them great options for weight loss. However, broccoli spears are higher in protein and certain vitamins and minerals compared to pumpkin leaves. Ultimately, weight loss depends on creating a calorie deficit, so incorporating a variety of nutrient-dense foods like both broccoli spears and pumpkin leaves can support your weight loss goals.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and pumpkin leaves are nutritious options, but pumpkin leaves are higher in protein content compared to broccoli. Therefore, incorporating more pumpkin leaves into your diet may be beneficial for muscle growth. Additionally, including other plant-based protein sources such as legumes, nuts, seeds, and whole grains can also support muscle development.

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

Frozen broccoli spears have a lower environmental impact compared to pumpkin leaves. Broccoli requires less water, land, and energy to grow, and produces fewer greenhouse gas emissions. Additionally, broccoli is typically grown in more controlled environments, reducing the need for pesticides and fertilizers. Pumpkin leaves, on the other hand, require more resources to cultivate and harvest, making them less environmentally friendly in comparison.