Comparing Nutrients in 1 kilogram Boiled Pumpkin Flowers VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin	13%	3%	84%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Energy	5.17% 150kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	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	50% 65g	130g per day for Men 19-50 years
Sugars	33% 24g	38% 27.6g	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	13% 5g	38g per day for Men 19-50 years
Protein	19.5% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Vitamin A	97% 870μg	473% 4260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59.6% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	47% 0.61mg	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	40% 160μg	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	100% 90mg	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	70.7% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Calcium	37% 370mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	141% 1.27mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	54.3% 1.25mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	25.7% 952g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Pumpkin per 1 kg

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

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

• 1 kilogram of Boiled Pumpkin Flowers has 2.6 times more Vitamin B9 than Pumpkin.
• While 1 kg of Raw Pumpkin contains 4.9 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin C and 26.5 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Boiled Pumpkin Flowers has 1.8 times more Calcium and 2.1 times more Magnesium than Pumpkin.
• While 1 kg of Raw Pumpkin contains 1.3 times more Copper, 1.3 times more Phosphorus, 3.2 times more Potassium and 3.2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pumpkin Flowers has 1.8 times more Fiber than Pumpkin.
• While 1 kg of Raw Pumpkin contains 2 times more Carbohydrate than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Pumpkin provide inadequate amounts of Fiber
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.