Comparing Nutrients in 1 pound Potato Flour VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	56% 1619kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	12% 15.4g	130g per day for Men 19-50 years
Sugars	22% 16g	4.3% 3.13g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	56% 31.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	68.4% 0.89mg	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	28.3% 113μg	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	5.04% 4.54mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	29.5% 295mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	67% 0.6mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	70% 1.6mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled Pumpkin Leaves per 1 lb

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

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

• 1 pound of Potato Flour has 3.4 times more Vitamin B1, 4.1 times more Vitamin B3, 11.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains more Vitamin A, 2.7 times more Vitamin B2, 3.8 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Boiled Pumpkin Leaves provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 1 pound of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Potato Flour as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Flour vs Boiled Pumpkin Leaves:

• 1 pound of Potato Flour has 1.5 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium, 6.9 times more Sodium and 2.7 times more Zinc than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 2.3 times more Iron and 14.2 times more Water than Potato Flour.
• Both Potato Flour and Boiled Pumpkin Leaves contain similar levels of Manganese per one pound.
• 1 pound of Boiled Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 17 times more Energy, 5.8 times more Omega 3, 24.5 times more Carbohydrate, 5.1 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Boiled Pumpkin Leaves.
• 1 pound of Boiled Pumpkin Leaves provide inadequate amounts of Energy and Omega 3
• Both Potato Flour as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 6 in one pound.