Comparing Nutrients in 1 kilogram Boiled Pumpkin VS Pumpkin Leaves

Macros Ratio

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

Macro Nutrients

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	37.7% 49g	18% 23.3g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	13% 7.2g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	320% 2880μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	159% 2.07mg	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	22.5% 90μg	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	52.2% 47mg	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	53.3% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	15% 150mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	71.3% 5.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	154% 3.55mg	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	43% 300mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.3% 937g	25% 929g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Pumpkin Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Pumpkin 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 Boiled Pumpkin vs Pumpkin Leaves:

• 1 kilogram of Boiled Pumpkin has 3 times more Vitamin A and 4.8 times more Vitamin B5 than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains 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 and Drained Pumpkin.
• 1 kilogram of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Pumpkin Leaves contains 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 and Drained Pumpkin.
• Both Boiled Pumpkin and Pumpkin Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Pumpkin lack sufficient amounts of Calcium
• 1 kilogram of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pumpkin has 2.1 times more Carbohydrate than Pumpkin Leaves.
• While 1 kg of Raw Pumpkin Leaves contains 4.4 times more Protein than Boiled and Drained Pumpkin.
• 1 kilogram of Boiled Pumpkin provide inadequate amounts of Protein
• 1 kilogram of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.