Comparing Nutrients in 1 kilogram Potato Flour VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Energy	123% 3570kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	18% 23.3g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	NA	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	NA	38g per day for Men 19-50 years
Protein	123% 69g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	57.5% 9.2mg	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	159% 2.07mg	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	90% 360μg	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	122% 110mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	65% 650mg	39% 390mg	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	278% 22mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	128% 4360mg	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	7.33% 110mg	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% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Pumpkin Leaves per 1 kg

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

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

• 1 kilogram of Potato Flour has 2.4 times more Vitamin B1, 3.8 times more Vitamin B3, 11.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Potato Flour.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin A
• 1 kilogram of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Potato Flour as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Flour has 1.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium, 5 times more Sodium and 2.7 times more Zinc than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains 1.6 times more Iron and 14.2 times more Water than Potato Flour.
• Both Potato Flour and Pumpkin Leaves contain similar levels of Manganese per one kilogram.
• 1 kilogram of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Flour has 18.8 times more Energy, 2.9 times more Omega 3, 35.7 times more Carbohydrate and 2.2 times more Protein than Pumpkin Leaves.
• 1 kilogram of Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Potato Flour as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in one kilogram.