Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pumpkin	13%	3%	84%

Macro Nutrients

	Frozen Broccoli Spears	Pumpkin	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pumpkin	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pumpkin	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pumpkin per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.4 times more Vitamin B1, 2.9 times more Vitamin B6, 5.9 times more Vitamin B9, 7.6 times more Vitamin C, 1.3 times more Vitamin E and 92.2 times more Vitamin K than Pumpkin.
• While 7 oz of Raw Pumpkin contain 7.5 times more Vitamin A and 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Pumpkin have insufficient amounts of Vitamin K
• Both Frozen Broccoli Spears as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pumpkin:

• 7 ounces of Frozen Broccoli Spears have 2 times more Calcium, 1.3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus and 6.3 times more Selenium than Pumpkin.
• While 7 oz of Raw Pumpkin contain 3.5 times more Copper and 1.4 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin contain similar levels of Iron, Zinc and Water per seven ounces.
• 7 ounces of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 41.7 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 Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pumpkin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Pumpkin provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Raw Pumpkin provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Pumpkin

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

Both frozen broccoli spears and pumpkin offer unique health benefits. Frozen broccoli spears are a great source of vitamins C, K, and A, as well as fiber and antioxidants. They can support immune function, bone health, and digestion. On the other hand, pumpkin is rich in beta-carotene, which is converted to vitamin A in the body and is important for eye health and immune function. It also contains fiber and antioxidants. Including a variety of vegetables in your diet, such as frozen broccoli spears and pumpkin, can help provide a range of essential nutrients for overall health.

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

Both frozen broccoli spears and pumpkin are low in calories and high in fiber, making them great choices for weight loss. However, broccoli spears are lower in calories and higher in fiber compared to pumpkin. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight easier. Remember to pair them with other nutrient-dense foods and maintain a balanced diet for optimal results.

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

Both frozen broccoli spears and pumpkin are nutritious choices for muscle gain. Broccoli is high in protein, fiber, and vitamins C and K, which are important for muscle repair and growth. Pumpkin is rich in vitamin A, potassium, and antioxidants, which can help reduce inflammation and support muscle recovery. To maximize muscle gain, it's important to have a balanced diet that includes a variety of nutrient-dense foods. Consider incorporating both broccoli and pumpkin into your meals to ensure you are getting a wide range of essential nutrients for muscle growth.

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

Producing frozen broccoli spears generally has a lower environmental impact compared to pumpkin. Broccoli requires less water, land, and energy to grow, and it produces fewer greenhouse gas emissions. Additionally, broccoli is typically harvested multiple times from the same plant, which can increase its overall efficiency and sustainability compared to pumpkin, which is usually harvested once per plant.