Comparing Nutrients in 14 ounces Boiled Pumpkin Leaves with Salt VS Boiled Rutabagas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.89% 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	21% 27g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Rutabagas 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	31% 0.4mg	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	15% 59.5μg	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	83% 74.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	357% 429μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	17% 171mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	12.8% 0.12mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	16.7% 0.38mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	51% 1738mg	25.2% 857mg	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	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Rutabagas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Pumpkin Leaves with Salt versus 14 oz of Boiled Rutabagas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Pumpkin Leaves with Salt have more Vitamin A, 3.3 times more Vitamin B2, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 4 times more Vitamin E and 540 times more Vitamin K than Boiled Rutabagas with Salt.
• While 14 oz of Boiled and Drained Rutabagas with Salt contain 3.7 times more Vitamin B5 and 18.8 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Rutabagas with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• 14 ounces of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Pumpkin Leaves with Salt have 2.4 times more Calcium, 4.6 times more Copper, 17.8 times more Iron, 3.8 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus and 2 times more Potassium than Boiled Rutabagas with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Rutabagas with Salt contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Boiled Rutabagas with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Rutabagas with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Pumpkin Leaves with Salt have 1.5 times more Fiber and 2.9 times more Protein than Boiled Rutabagas with Salt.
• While 14 oz of Boiled and Drained Rutabagas with Salt contain 9.5 times more Omega 3, 2 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• 14 ounces of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• 14 ounces of Boiled Rutabagas with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Rutabagas with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.