Comparing Nutrients in 1 pound Canned Pumpkin VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Canned Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Energy	5.3% 154kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.27% 0.045g	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	8.13% 10.6g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	34.6% 13g	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	392% 3529μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	26% 4.17mg	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	72.2% 0.94mg	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	41% 163μg	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	55.4% 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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	11.8% 118mg	17.7% 177mg	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	126% 10mg	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	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	58% 1978mg	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	1.5% 22.7mg	3.33% 50mg	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	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Pumpkin Leaves per 1 lb

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

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

• 1 pound of Canned Pumpkin has 8 times more Vitamin A and 9.5 times more Vitamin B5 than Pumpkin Leaves.
• While 1 lb of Raw Pumpkin Leaves contains 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.7 times more Vitamin B6, 3 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Pumpkin no Salt.
• 1 pound of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Canned Pumpkin no Salt as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pumpkin vs Pumpkin Leaves:

• 1 lb of Raw Pumpkin Leaves contains 1.5 times more Calcium, 1.6 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Pumpkin Leaves contain similar levels of Copper and Water per one pound.
• Both Canned Pumpkin no Salt as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin has 3.5 times more Carbohydrate than Pumpkin Leaves.
• While 1 lb of Raw Pumpkin Leaves contains 2.9 times more Protein than Canned Pumpkin no Salt.
• 1 pound of Canned Pumpkin provide inadequate amounts of Protein
• 1 pound of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Canned Pumpkin no Salt as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.