Comparing Nutrients in 100 grams Canned Pumpkin VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pumpkin	Boiled Spears 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	0.11% 0.11g	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	4.12% 5.36g	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	Boiled Spears 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	7.5% 30μg	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	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.6% 26mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.78% 0.043mg	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	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	14% 0.33mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Boiled Spears Frozen Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Canned Pumpkin versus 100 g of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Pumpkin vs Boiled Spears Frozen Broccoli:

• 100 grams of Canned Pumpkin have 15.3 times more Vitamin A and 1.5 times more Vitamin B5 than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B6, 2.5 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 and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin E per 100 grams.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Pumpkin vs Boiled Spears Frozen Broccoli:

• 100 grams of Canned Pumpkin have 2.5 times more Copper and 2.3 times more Iron than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 2 times more Calcium, 2.2 times more Manganese, 1.6 times more Phosphorus, 4.8 times more Selenium and 1.8 times more Zinc than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Spears Frozen Broccoli contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Canned Pumpkin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Pumpkin have 1.5 times more Carbohydrate and 2.2 times more Sugars than Boiled Spears Frozen Broccoli.
• While 100 g of Boiled and Drained Spears Frozen Broccoli contain 5.3 times more Omega 3 and 2.8 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Spears Frozen Broccoli offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Pumpkin provide inadequate amounts of Omega 3 and Protein
• Both Canned Pumpkin no Salt as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 100 grams.