Comparing Nutrients in 100 grams Canned Pumpkin VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pumpkin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.22% 8.1g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	2.03% 1.47g	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	7.63% 2.9g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	10% 0.13mg	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	3% 12μg	14% 56μg	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	4.67% 4.2mg	44.6% 40mg	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	7.07% 1.06mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3.78% 0.034mg	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	17.4% 1.4mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	9.7% 0.22mg	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	5% 35mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Pumpkin vs Cooked Chopped Frozen Broccoli:

• Canned Pumpkin no Salt has 15.3 times more Vitamin A and 1.5 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, 4.7 times more Vitamin B9, 9.5 times more Vitamin C and 5.5 times more Vitamin K than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 and Vitamin E per 100 g.
• Both Canned Pumpkin no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pumpkin vs Cooked Chopped Frozen Broccoli:

• Canned Pumpkin no Salt has 3.1 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium and 1.6 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pumpkin no Salt has 1.2 times more Energy, 1.5 times more Carbohydrate and 2.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.3 times more Omega 3 and 2.8 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 100 g.
• Both Canned Pumpkin no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.