Comparing Nutrients in 1 kilogram Potato Flour VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	123% 3570kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	26% 34g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	9.5% 6.9g	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	71% 27g	38g per day for Men 19-50 years
Protein	123% 69g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.74mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	592% 7.7mg	151% 1.96mg	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	62.5% 250μg	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	11% 10mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	65% 650mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	148% 1.33mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	154% 3.55mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	25% 925g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Potato Flour has 3.4 times more Vitamin B1, 4.1 times more Vitamin B3, 11.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains more Vitamin A, 2.7 times more Vitamin B2, 3.8 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Boiled Pumpkin Leaves provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 kilogram of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Potato Flour as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Flour has 1.5 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium, 6.9 times more Sodium and 2.7 times more Zinc than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 2.3 times more Iron and 14.2 times more Water than Potato Flour.
• Both Potato Flour and Boiled Pumpkin Leaves contain similar levels of Manganese per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Flour has 17 times more Energy, 5.8 times more Omega 3, 24.5 times more Carbohydrate, 5.1 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Boiled Pumpkin Leaves.
• 1 kilogram of Boiled Pumpkin Leaves provide inadequate amounts of Energy and Omega 3
• Both Potato Flour as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 6 in one kilogram.