Comparing Nutrients in 100 calories Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt

Weight per 100 calories

• Canned Pumpkin with Salt: 294g
• Boiled Pumpkin Leaves with Salt: 476g

Canned Pumpkin with Salt has 1.6 times more energy per 100g than Boiled Pumpkin Leaves with Salt. It has low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Pumpkin with Salt or Boiled Pumpkin Leaves with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 23.8g	12.4% 16g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	4.53% 3.3g	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	22.4% 8.53g	34% 13g	38g per day for Men 19-50 years
Protein	5.78% 3.24g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	254% 2288μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	71.8% 0.93mg	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	8.82% 35.3μg	29.8% 119μg	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	13.7% 12.4mg	5.3% 4.76mg	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	20.8% 3.1mg	30.5% 4.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.2% 47μg	429% 514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	70.4% 0.63mg	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	51% 4.1mg	190% 15.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.6mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	73.5% 1.7mg	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	14.7% 103mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	47.3% 709mg	77.5% 1162mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.15% 265g	12% 441g	3700g per day for Men 19-50 years

Canned Pumpkin With Salt VS Boiled Pumpkin Leaves With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Pumpkin with Salt or Boiled Pumpkin Leaves with Salt?

Lets compare vitamin content per 100 calories of Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 100 calories of Canned Pumpkin with Salt have 6 times more Vitamin A, 5.9 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 100 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 4.6 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 5.7 times more Vitamin B6, 3.4 times more Vitamin B9, 1.5 times more Vitamin E and 10.9 times more Vitamin K than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 100 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 2.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 3.4 times more Potassium, 3.6 times more Selenium, 1.6 times more Sodium, 1.9 times more Zinc and 1.7 times more Water than Canned Pumpkin with Salt.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Pumpkin with Salt have 1.5 times more Carbohydrate and 3 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 100 kcal of Boiled and Drained Pumpkin Leaves with Salt contain 1.5 times more Fiber and 4 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt offer comparable quantities of Energy per 100 calories.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.