Comparing Nutrients in 1 kilogram Pumpkin Leaves VS Boiled Pumpkin Flowers

Macros Ratio

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

Macro Nutrients

	Pumpkin Leaves	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	6.55% 190kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	6.47% 2.07g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	18% 23.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	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	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	108% 970μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	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	159% 2.07mg	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	90% 360μg	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	122% 110mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	39% 390mg	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	278% 22mg	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	149% 1040mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 929g	25.7% 952g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pumpkin Leaves has 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 Pumpkin Flowers.
• Both Pumpkin Leaves and Boiled Pumpkin Flowers provide similar amounts of Vitamin A and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpkin Leaves has 1.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus and 4.1 times more Potassium than Boiled Pumpkin Flowers.
• Both Pumpkin Leaves and Boiled Pumpkin Flowers contain similar levels of Calcium and Water per one kilogram.
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Flowers lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin Leaves has 2.9 times more Protein than Boiled Pumpkin Flowers.
• While 1 kg of Boiled and Drained Pumpkin Flowers contains 1.4 times more Carbohydrate than Raw Pumpkin Leaves.
• 1 kilogram of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• 1 kilogram of Boiled Pumpkin Flowers provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.