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

Macros Ratio

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

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	26% 34g	24.5% 32g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	33% 24g	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	71% 27g	23.7% 9g	38g per day for Men 19-50 years
Protein	48.6% 27g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	89% 800μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	38.5% 0.5mg	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	62.5% 250μg	103% 410μg	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	11% 10mg	55.6% 50mg	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	64% 9.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	111% 1mg	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	400% 32mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	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	113% 790mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 925g	25.7% 952g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Flowers Pumpkin with Salt per 1 kg

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

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

• 1 kilogram of Boiled Pumpkin Leaves with Salt has 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 Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains 1.6 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Flowers Pumpkin with Salt provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Pumpkin Leaves with Salt has 1.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus and 4.1 times more Potassium than Boiled Flowers Pumpkin with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Flowers Pumpkin with Salt contain similar levels of Calcium, Sodium and Water per one kilogram.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Pumpkin Leaves with Salt has 3 times more Fiber and 2.5 times more Protein than Boiled Flowers Pumpkin with Salt.
• While 1 kg of Boiled and Drained Flowers Pumpkin with Salt contains 3.5 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Flowers Pumpkin with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Flowers Pumpkin with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.