Comparing Nutrients in 14 ounces Potato Flour VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	49% 1417kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	10% 13g	130g per day for Men 19-50 years
Sugars	19.3% 14g	13% 9.53g	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	61.6% 23.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	49% 27.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.87μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	40.7% 163μg	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	16.8% 15mg	22% 20mg	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	6.6% 0.99mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	25.8% 258mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	44% 0.4mg	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	68.5% 5.48mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	167% 75μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 667mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	117% 3973mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.7% 26g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled Pumpkin Flowers per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Flour versus 14 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Flour vs Boiled Pumpkin Flowers:

• 14 ounces of Potato Flour have 12.7 times more Vitamin B1, 1.6 times more Vitamin B2, 11.3 times more Vitamin B3 and 15.4 times more Vitamin B6 than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain more Vitamin A, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Flour.
• 14 ounces of Potato Flour have insufficient amounts of Vitamin A
• 14 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Potato Flour vs Boiled Pumpkin Flowers:

• 14 ounces of Potato Flour have 1.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 4.9 times more Phosphorus, 9.4 times more Potassium, 1.6 times more Selenium, 9.2 times more Sodium and 5.4 times more Zinc than Boiled Pumpkin Flowers.
• While 14 oz of Boiled and Drained Pumpkin Flowers contain 14.6 times more Water than Potato Flour.
• 14 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Flour have 23.8 times more Energy, 17.5 times more Omega 3, 25.2 times more Carbohydrate, 1.5 times more Sugars, 6.6 times more Fiber and 6.3 times more Protein than Boiled Pumpkin Flowers.
• 14 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 6 in 14 ounces.