Comparing Nutrients in 1 pound Potato Flour VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Potato Flour	Pumpkin Flowers	Recommended Dietary Allowance
Energy	56% 1619kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	11.4% 15g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	70.4% 26.8g	NA	38g per day for Men 19-50 years
Protein	56% 31.3g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	67% 268μg	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	19% 17.2mg	141% 127mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	29.5% 295mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	NA	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	78.2% 6.26mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	NA	11mg per day for Men 19-50 years
Water	0.8% 29.6g	11.7% 432g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potato Flour vs Pumpkin Flowers:

• Potato Flour has 5.4 times more Vitamin B1 and 5.1 times more Vitamin B3 than Raw Pumpkin Flowers.
• While Raw Pumpkin Flowers contain more Vitamin A, 1.5 times more Vitamin B2, 2.4 times more Vitamin B9 and 7.4 times more Vitamin C than Potato Flour.
• Both Potato Flour as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato Flour vs Pumpkin Flowers:

• Potato Flour has 1.7 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 3.4 times more Phosphorus, 5.8 times more Potassium, 1.6 times more Selenium and 11 times more Sodium than Raw Pumpkin Flowers.
• While Raw Pumpkin Flowers contain 14.6 times more Water than Potato Flour.

Comparison of macro-nutrients per 1 pound:

• Potato Flour has 23.8 times more Energy, 17.5 times more Omega 3, 25.3 times more Carbohydrate and 6.7 times more Protein than Raw Pumpkin Flowers.
• Both Potato Flour as well as Raw Pumpkin Flowers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.