Comparing Nutrients in 1 kilogram Boiled Pumpkin Flowers VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Energy	5.17% 150kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	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	25.4% 33g	18% 23.3g	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	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Leaves	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	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	57.5% 9.2mg	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	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	103% 410μg	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	55.6% 50mg	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	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 Leaves	Recommended Dietary Allowance
Calcium	37% 370mg	39% 390mg	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	278% 22mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	128% 4360mg	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	7.33% 110mg	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% 929g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves contain 5.2 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin A and Vitamin B9 per 1 kg.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Pumpkin Leaves contain 1.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 3.1 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 Raw 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 1.4 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.9 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.