Comparing Nutrients in 1 pound Boiled Pumpkin VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Boiled Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	3.13% 91kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	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	17% 22.2g	12% 15.4g	130g per day for Men 19-50 years
Sugars	13% 9.43g	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	13% 5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	145% 1306μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	10.2% 41μg	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	23.7% 21.3mg	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	24% 3.63mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	6.8% 68mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	32.3% 2.6mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	19.4% 136mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Pumpkin 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 Boiled Pumpkin vs Boiled Pumpkin Leaves:

• 1 pound of Boiled Pumpkin has 3.6 times more Vitamin A, 4.8 times more Vitamin B5 and 4.7 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 135 times more Vitamin K than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin E per one pound.
• 1 pound of Boiled Pumpkin have insufficient amounts of Vitamin K
• 1 pound of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Boiled and Drained Pumpkin 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 Boiled Pumpkin vs Boiled Pumpkin Leaves:

• 1 lb of Boiled and Drained Pumpkin Leaves contains 2.9 times more Calcium, 1.5 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 2.6 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Boiled Pumpkin Leaves contain similar levels of Water per one pound.
• 1 pound of Boiled Pumpkin lack sufficient amounts of Calcium
• 1 pound of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pumpkin has 1.4 times more Carbohydrate and 3 times more Sugars than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 2.5 times more Fiber and 3.8 times more Protein than Boiled and Drained Pumpkin.
• 1 pound of Boiled Pumpkin provide inadequate amounts of Protein
• Both Boiled and Drained Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.