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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	29% 37.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.93% 4.3g	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	63% 24g	38g per day for Men 19-50 years
Protein	48.6% 27g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	89% 800μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	407% 9.35mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	204% 3060mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	25% 925g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Spinach 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 Spinach 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 Spinach with Salt:

• 1 kilogram of Boiled Pumpkin Leaves with Salt has 1.7 times more Vitamin B3 than Boiled Spinach with Salt.
• While 1 kg of Boiled and Drained Spinach with Salt contains 6.6 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.5 times more Vitamin B5, 5.8 times more Vitamin B9, 9.8 times more Vitamin C, 2.2 times more Vitamin E and 4.6 times more Vitamin K than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Spinach with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Spinach 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 Spinach with Salt:

• 1 kilogram of Boiled Pumpkin Leaves with Salt has 1.4 times more Phosphorus than Boiled Spinach with Salt.
• While 1 kg of Boiled and Drained Spinach with Salt contains 3.2 times more Calcium, 1.3 times more Copper, 2.3 times more Magnesium, 2.6 times more Manganese, 1.7 times more Selenium, 1.3 times more Sodium and 3.8 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Spinach with Salt contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Spinach with Salt contains 15.3 times more Omega 3 than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Spinach with Salt offer comparable quantities of Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Spinach with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.