Comparing Nutrients in 1 pound Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	28.2% 36.7g	12% 15.4g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	34.6% 13g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.9% 5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	392% 3529μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	68.4% 0.89mg	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	13.6% 54.4μg	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	21% 19mg	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	32% 4.8mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	79% 6.3mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	70% 1.6mg	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	22.7% 159mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 408g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 1 pound of Canned Pumpkin with Salt has 9.7 times more Vitamin A, 9.5 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.8 times more Vitamin K than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin E per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 1.7 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt contain similar levels of Copper, Sodium and Water per one pound.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin with Salt has 2.4 times more Carbohydrate and 4.8 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 2.5 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Pumpkin with Salt provide inadequate amounts of Protein
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.