Comparing Nutrients in 100 calories Boiled Pumpkin Leaves with Salt VS Boiled Oriental Radishes with Salt

Weight per 100 calories

• Boiled Pumpkin Leaves with Salt: 476g
• Boiled Oriental Radishes with Salt: 588g

Boiled Pumpkin Leaves with Salt have 1.2 times more energy per 100g than Boiled Oriental Radishes with Salt. It has very low energy density when compared to other foods. Boiled and Drained Oriental Radishes with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Pumpkin Leaves with Salt or Boiled Oriental Radishes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	25.4% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	15.5% 20g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	15% 10.8g	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	34% 13g	24.8% 9.4g	38g per day for Men 19-50 years
Protein	23% 13g	7.04% 3.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	42.3% 381μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	17% 0.22mg	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	29.8% 119μg	25% 100μg	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	5.3% 4.76mg	99% 89mg	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	30.5% 4.57mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	429% 514μg	1.47% 1.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	20.5% 205mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	66% 0.59mg	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	190% 15.2mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	8.44% 0.19mg	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	53.7% 376mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	61.3% 2086mg	49.3% 1676mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.5% 4.1μg	55μg per day for Men 19-50 years
Sodium	77.5% 1162mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.95% 0.76mg	11mg per day for Men 19-50 years
Water	12% 441g	15% 559g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves with Salt have more Vitamin A, more Vitamin B1, 4.8 times more Vitamin B2, 4.6 times more Vitamin B3, 4.2 times more Vitamin B6, more Vitamin E and 291.4 times more Vitamin K than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 3.4 times more Vitamin B5 and 18.7 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Vitamin B9 per 100 kcal.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Pumpkin Leaves with Salt have 2 times more Calcium, 17.3 times more Iron, 3.4 times more Magnesium, 8.7 times more Manganese, 2.7 times more Phosphorus, 1.2 times more Potassium and 1.2 times more Zinc than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 1.3 times more Sodium and 1.3 times more Water than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Copper and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Pumpkin Leaves with Salt have 1.3 times more Saturated Fat, 1.4 times more Fiber and 3.3 times more Protein than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 1.3 times more Fat, 14.2 times more Omega 3, 9.6 times more Omega 6 and 3.3 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.