Comparing Nutrients in 1 kilogram Boiled Pumpkin Flowers VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin Flowers	Recommended Dietary Allowance
Energy	5.17% 150kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	25.4% 33g	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	33% 24g	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	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	97% 870μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	NA	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	103% 410μg	148% 590μg	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	55.6% 50mg	311% 280mg	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	2.67% 0.4mg	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

	Boiled Pumpkin Flowers	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	37% 370mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	48.6% 340mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	25.7% 952g	25.7% 952g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw Pumpkin Flowers contains 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin Flowers provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pumpkin Flowers has 1.3 times more Iron than Pumpkin Flowers.
• While 1 kg of Raw Pumpkin Flowers contains 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin Flowers contain similar levels of Calcium, Magnesium and Water per one kilogram.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Flowers lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Flowers have similar amounts of macro-nutrients per 1 kg
• Both Boiled Pumpkin Flowers and Pumpkin Flowers offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Flowers provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.