Comparing Nutrients in 1 kilogram Pumpkin VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	8.97% 260kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	26% 34g	130g per day for Men 19-50 years
Sugars	38% 27.6g	9.5% 6.9g	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	13% 5g	71% 27g	38g per day for Men 19-50 years
Protein	18% 10g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	473% 4260μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	151% 1.96mg	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	40% 160μg	62.5% 250μg	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	100% 90mg	11% 10mg	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	70.7% 10.6mg	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	21% 210mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	148% 1.33mg	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	100% 8mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	154% 3.55mg	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	63% 440mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.8% 916g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Pumpkin Leaves per 1 kg

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

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

• 1 kilogram of Pumpkin has 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 98.2 times more Vitamin K than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Pumpkin have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpkin has 1.6 times more Zinc than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin has 1.9 times more Carbohydrate and 4 times more Sugars than Boiled Pumpkin Leaves.
• While 1 kg of Boiled and Drained Pumpkin Leaves contains 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
• 1 kilogram of Pumpkin provide inadequate amounts of Fiber and Protein
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.