Comparing Nutrients in 14 ounces Boiled Pumpkin Flowers VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	7.1% 9.25g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	7.73% 4.33g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	63% 0.82mg	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	35.7% 143μg	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	48.5% 43.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	14.7% 147mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	58.7% 0.53mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	61.3% 1.4mg	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	59% 413mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.96% 369g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves contain 5.2 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin A and Vitamin B9 per 14 oz.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Pumpkin Flowers vs Pumpkin Leaves:

• Raw Pumpkin Leaves contain 1.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Pumpkin Flowers have 1.4 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.9 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.