Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Pumpkin Flowers	Potato Skin	Recommended Dietary Allowance
Energy	2.35% 68kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	15% 11g	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	10.7% 4.1g	30% 11.3g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Potato Skin	Recommended Dietary Allowance
Vitamin A	44% 395μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Potato Skin	Recommended Dietary Allowance
Calcium	16.8% 168mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.7% 432g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Pumpkin Flowers vs Potato Skin:

• 1 pound of Boiled Pumpkin Flowers has more Vitamin A and 2.4 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.3 times more Vitamin B3, 4.8 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B3
• 1 pound of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Pumpkin Flowers as well as Raw Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin Flowers vs Potato Skin:

• 1 pound of Boiled Pumpkin Flowers has 1.2 times more Calcium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.2 times more Copper, 3.7 times more Iron, 3.9 times more Potassium and 3.5 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Potato Skin contain similar levels of Magnesium, Phosphorus and Water per one pound.
• 1 pound of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin Flowers as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 3.9 times more Energy, 3.8 times more Carbohydrate, 2.8 times more Fiber and 2.4 times more Protein than Boiled and Drained Pumpkin Flowers.
• 1 pound of Boiled Pumpkin Flowers provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Pumpkin Flowers as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.