Comparing Nutrients in 1 kilogram Potato Flour VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	123% 3570kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	25.4% 33g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	33% 24g	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	155% 59g	23.7% 9g	38g per day for Men 19-50 years
Protein	123% 69g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	592% 7.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	103% 410μg	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	42.2% 38mg	55.6% 50mg	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	16.7% 2.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	65% 650mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	111% 1mg	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	173% 14mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	420% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	240% 1680mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled Pumpkin Flowers per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Flour versus 1 kg of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Flour vs Boiled Pumpkin Flowers:

• 1 kilogram of Potato Flour has 12.7 times more Vitamin B1, 1.6 times more Vitamin B2, 11.3 times more Vitamin B3 and 15.4 times more Vitamin B6 than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains more Vitamin A, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Flour.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Potato Flour vs Boiled Pumpkin Flowers:

• 1 kilogram of Potato Flour has 1.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 4.9 times more Phosphorus, 9.4 times more Potassium, 1.6 times more Selenium, 9.2 times more Sodium and 5.4 times more Zinc than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains 14.6 times more Water than Potato Flour.
• 1 kilogram of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Flour has 23.8 times more Energy, 17.5 times more Omega 3, 25.2 times more Carbohydrate, 1.5 times more Sugars, 6.6 times more Fiber and 6.3 times more Protein than Boiled Pumpkin Flowers.
• 1 kilogram of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 6 in one kilogram.