Comparing Nutrients in 14 ounces Boiled Pumpkin Flowers VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Pumpkin Flowers	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	13% 9.53g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22% 8.33g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	64.4% 0.84mg	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	40.7% 163μg	37.7% 151μg	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	22% 20mg	55.6% 50mg	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	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	56% 0.5mg	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	43.7% 3.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	32.6% 0.75mg	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	19.3% 135mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Pumpkin Flowers vs Baked White Potatoes:

• Boiled and Drained Pumpkin Flowers have 87 times more Vitamin A than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.9 times more Vitamin B3, 4.2 times more Vitamin B6, 2.5 times more Vitamin C and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Pumpkin Flowers as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Pumpkin Flowers vs Baked White Potatoes:

• Boiled and Drained Pumpkin Flowers have 3.7 times more Calcium, 1.4 times more Iron, 1.4 times more Selenium and 1.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Copper, 2.2 times more Phosphorus, 5.1 times more Potassium and 3.5 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Baked Whole White Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Pumpkin Flowers have 1.6 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.1 times more Energy, 6.4 times more Carbohydrate, 2.3 times more Fiber and 1.9 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.