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

Weight per 100 calories

• Boiled Pumpkin Leaves with Salt: 476g
• Boiled Salsify with Salt: 147g

Boiled and Drained Salsify with Salt has 3.2 times more energy per unit of mass than Boiled and Drained Pumpkin Leaves with Salt, which is low in comparison to other foods. Boiled Pumpkin Leaves with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Salsify 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	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	NA	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	4.53% 3.3g	5.9% 4.26g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	23% 13g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Salsify 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	6.86% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	19.6% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	24.7% 0.32mg	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	5.5% 22μg	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	7.5% 6.76mg	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	30.5% 4.57mg	1.86% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	429% 514μg	0.37% 0.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	20.5% 205mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	70.4% 0.63mg	11.4% 0.1mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	6.3% 26.5mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	13.4% 0.31mg	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	11.8% 82.4mg	700mg per day for Men 19-50 years
Potassium	61.3% 2086mg	12.2% 416mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	77.5% 1162mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	12% 441g	3.2% 119g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Pumpkin Leaves with Salt have more Vitamin A, 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B3, 2.9 times more Vitamin B6, 5.4 times more Vitamin B9, 16.4 times more Vitamin E and 1165.7 times more Vitamin K than Boiled Salsify with Salt.
• While 100 kcal of Boiled and Drained Salsify with Salt contain 2 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• 100 calories of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Pumpkin Leaves with Salt have 3 times more Calcium, 6.2 times more Copper, 18.8 times more Iron, 6.8 times more Magnesium, 5.5 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium, 4.9 times more Selenium, 3.1 times more Sodium, 2.2 times more Zinc and 3.7 times more Water than Boiled Salsify with Salt.
• 100 calories of Boiled Salsify with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Pumpkin Leaves with Salt have 2.8 times more Fiber and 3.2 times more Protein than Boiled Salsify with Salt.
• While 100 kcal of Boiled and Drained Salsify with Salt contain 1.4 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt offer comparable quantities of Energy per 100 calories.