Comparing Nutrients in 14 ounces Pumpkin Leaves VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	7.1% 9.25g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.26g	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	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	13.4% 0.17mg	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	35.7% 143μg	8.93% 35.7μg	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	48.5% 43.7mg	20.7% 18.7mg	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	NA	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	40% 0.36mg	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	110% 8.8mg	28.3% 2.26mg	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	15.4% 0.35mg	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	59% 413mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.96% 369g	10% 372g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Boiled Pumpkin per 14 oz

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

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

• 14 ounces of Pumpkin Leaves have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Pumpkin.
• While 14 oz of Boiled and Drained Pumpkin contain 3 times more Vitamin A and 4.8 times more Vitamin B5 than Raw Pumpkin Leaves.
• 14 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pumpkin Leaves have 2.6 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 3.5 times more Phosphorus and 1.9 times more Potassium than Boiled Pumpkin.
• Both Pumpkin Leaves and Boiled Pumpkin contain similar levels of Water per 14 ounces.
• 14 ounces of Pumpkin Leaves lack sufficient amounts of Zinc
• 14 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pumpkin Leaves have 4.4 times more Protein than Boiled Pumpkin.
• While 14 oz of Boiled and Drained Pumpkin contain 2.1 times more Carbohydrate than Raw Pumpkin Leaves.
• 14 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• 14 ounces of Boiled Pumpkin provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.