Comparing Nutrients in 100 calories Canned PumpkinVS Broccoli Raab
Weight per 100 calories
Canned Pumpkin
294g
Broccoli Raab
455g
Canned Pumpkin has 1.5 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.
Discover which food has more nutrients per 100 calories - Canned Pumpkin or Broccoli Raab?
Canned Pumpkin VS Broccoli Raab Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Canned Pumpkin or Broccoli Raab?
Lets compare vitamin content per 100 calories of Canned Pumpkin vs Broccoli Raab:
100 calories of Canned Pumpkin have 3.8 times more Vitamin A than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 10.4 times more Vitamin B1, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 4.7 times more Vitamin B6, 10.7 times more Vitamin B9, 7.4 times more Vitamin C, 2.4 times more Vitamin E and 21.6 times more Vitamin K than Canned Pumpkin no Salt.
Both Canned Pumpkin and Broccoli Raab provide similar amounts of Vitamin B5 per 100 calories.
Both Canned Pumpkin no Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Canned Pumpkin vs Broccoli Raab:
100 calories of Canned Pumpkin have 1.6 times more Copper than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 6.4 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 3.9 times more Selenium, 10.2 times more Sodium, 7 times more Zinc and 1.6 times more Water than Canned Pumpkin no Salt.
Comparison of macro-nutrients per 100 calories:
100 calories of Canned Pumpkin have 1.8 times more Carbohydrate and 5.6 times more Sugars than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 2.7 times more Fat, 36.5 times more Omega 3, 1.4 times more Fiber and 4.5 times more Protein than Canned Pumpkin no Salt.
Both Canned Pumpkin and Broccoli Raab offer comparable quantities of Energy per 100 calories.
100 calories of Canned Pumpkin provide inadequate amounts of Omega 3
Both Canned Pumpkin no Salt as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.