Comparing Nutrients in 1 kilogram Boiled Pumpkin Leaves VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Boiled Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Energy	7.24% 210kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.16% 0.37g	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	37.7% 49g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	28.7% 21g	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	29% 11g	38g per day for Men 19-50 years
Protein	48.6% 27g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	89% 800μg	320% 2880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	34% 0.44mg	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	22.5% 90μg	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	52.2% 47mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	101% 0.91mg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	38.7% 0.89mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 925g	25.3% 937g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 135 times more Vitamin K than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 3.6 times more Vitamin A, 4.8 times more Vitamin B5 and 4.7 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Boiled and Drained Pumpkin have similar amounts of Vitamin E per 1 kg.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pumpkin Leaves have 2.9 times more Calcium, 1.5 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus, 1.9 times more Potassium and 4.5 times more Selenium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin Leaves and Boiled and Drained Pumpkin have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pumpkin Leaves have 2.5 times more Fiber and 3.8 times more Protein than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 1.4 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.