Comparing Nutrients in 1 kilogram Boiled Pumpkin Flowers VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	25.4% 33g	26% 34g	130g per day for Men 19-50 years
Sugars	33% 24g	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	23.7% 9g	71% 27g	38g per day for Men 19-50 years
Protein	19.5% 11g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	97% 870μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	151% 1.96mg	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	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	55.6% 50mg	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	2.67% 0.4mg	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

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	37% 370mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	110% 8.8mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	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	48.6% 340mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25% 925g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 1.6 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6, 24 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin A per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pumpkin Leaves contain 1.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pumpkin Flowers have 3.5 times more Sugars than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 3 times more Fiber and 2.5 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.