Comparing Nutrients in 14 ounces Boiled Pumpkin Leaves with Salt VS Boiled Oriental Radishes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	10% 7.26g	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	28.2% 10.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	11.6% 0.15mg	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	25% 99μg	17% 67.5μg	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	4.4% 3.97mg	66.6% 60mg	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	25.4% 3.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	44.5% 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	159% 12.7mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	5.7% 0.13mg	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	44.8% 314mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	51% 1738mg	33.3% 1131mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	66% 988mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.92% 367g	10% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Pumpkin Leaves with Salt vs Boiled Oriental Radishes with Salt:

• Boiled and Drained Pumpkin Leaves with Salt have more Vitamin A, more Vitamin B1, 5.9 times more Vitamin B2, 5.7 times more Vitamin B3, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin E and 360 times more Vitamin K than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 2.7 times more Vitamin B5 and 15.1 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Pumpkin Leaves with Salt vs Boiled Oriental Radishes with Salt:

• Boiled and Drained Pumpkin Leaves with Salt have 2.5 times more Calcium, 1.3 times more Copper, 21.3 times more Iron, 4.2 times more Magnesium, 10.8 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Oriental Radishes with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Pumpkin Leaves with Salt have 1.7 times more Fiber and 4.1 times more Protein than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 11.5 times more Omega 3 and 2.7 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.