Comparing Nutrients in 100 calories Pumpkin Leaves VS Pumpkin Flowers

Weight per 100 calories

• Pumpkin Leaves: 526g
• Pumpkin Flowers: 667g

Pumpkin Leaves have 1.3 times more energy per 100g than Pumpkin Flowers. It has very low energy density when compared to other foods. Raw Pumpkin Flowers having very low energy density.

Discover which food has more nutrients per 100 calories - Pumpkin Leaves or Pumpkin Flowers?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Pumpkin Leaves	Pumpkin Flowers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.078% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.43% 12.3g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	29.6% 16.6g	12.3% 6.87g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	56.7% 511μg	72% 647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	NA	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	47.4% 189μg	98% 393μg	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	64.3% 58mg	207% 187mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	20.5% 205mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	NA	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	146% 11.7mg	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	81.2% 1.87mg	NA	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	78% 547mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	34% 1153mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	3.86% 58mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	9.57% 1.05mg	NA	11mg per day for Men 19-50 years
Water	13.2% 489g	17% 634g	3700g per day for Men 19-50 years

Pumpkin Leaves VS Pumpkin Flowers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pumpkin Leaves or Pumpkin Flowers?

Lets compare vitamin content per 100 calories of Pumpkin Leaves vs Pumpkin Flowers:

• 100 calories of Pumpkin Leaves have 1.8 times more Vitamin B1 and 1.3 times more Vitamin B2 than Pumpkin Flowers.
• While 100 kcal of Raw Pumpkin Flowers contain 1.3 times more Vitamin A, 2.1 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Pumpkin Flowers provide similar amounts of Vitamin B3 per 100 calories.
• Both Raw Pumpkin Leaves as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pumpkin Leaves vs Pumpkin Flowers:

• 100 calories of Pumpkin Leaves have 2.5 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.7 times more Sodium than Pumpkin Flowers.
• While 100 kcal of Raw Pumpkin Flowers contain 1.3 times more Calcium and 1.3 times more Water than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Pumpkin Flowers contain similar levels of Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pumpkin Leaves have 4.5 times more Fat, 4.5 times more Saturated Fat, 4.7 times more Omega 3 and 2.4 times more Protein than Pumpkin Flowers.
• While 100 kcal of Raw Pumpkin Flowers contain 1.8 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Pumpkin Flowers offer comparable quantities of Energy per 100 calories.
• 100 calories of Pumpkin Flowers provide inadequate amounts of Omega 3
• Both Raw Pumpkin Leaves as well as Raw Pumpkin Flowers provide inadequate amounts of Omega 6 in 100 calories.