Comparing Nutrients in 14 ounces Pumpkin Flowers VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	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	10% 13g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	58.5% 234μg	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	123% 111mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	15.5% 155mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	NA	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	34.7% 2.78mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	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	27.8% 194mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.2% 378g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Flowers have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin A per 14 oz.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Pumpkin Flowers have 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 1.3 times more Iron than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Calcium, Magnesium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of macro-nutrients per 14 oz
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.