Comparing Nutrients in 1 pound Boiled Flowers Pumpkin with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	10% 13.2g	130g per day for Men 19-50 years
Sugars	15% 11g	2.06% 1.5g	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	10.7% 4.1g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	44% 395μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	28% 0.36mg	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	46.5% 186μg	65.8% 263μg	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	25% 22.7mg	68% 61.2mg	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	1.2% 0.18mg	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	16.8% 168mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	58.5% 0.53mg	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	50% 4mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.24mg	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% 154mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Canned Spinach with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Flowers Pumpkin with Salt vs Canned Spinach with Liquids:

• 1 lb of Canned Spinach Solids and Liquids contains 4.6 times more Vitamin A, 3.3 times more Vitamin B2, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 2.7 times more Vitamin C, 40 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• 1 pound of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Flowers Pumpkin with Salt vs Canned Spinach with Liquids:

• 1 pound of Boiled Flowers Pumpkin with Salt has 3.2 times more Sodium than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 2.2 times more Calcium, 1.8 times more Iron, 2.2 times more Magnesium, 2.2 times more Potassium, 1.3 times more Selenium and 4.2 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Canned Spinach with Liquids contain similar levels of Copper, Phosphorus and Water per one pound.
• 1 pound of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Flowers Pumpkin with Salt has 7.3 times more Sugars than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 61 times more Omega 3, 2.4 times more Fiber and 1.9 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Canned Spinach with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.