Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.19% 0.032g	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	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	15% 11g	20.6% 15g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	44% 395μg	392% 3529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	19.5% 0.25mg	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	13.6% 54.4μg	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	21% 19mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Calcium	16.8% 168mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	54% 0.49mg	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	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	29.4% 0.68mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Canned Pumpkin per 1 lb

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

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

• 1 pound of Boiled Pumpkin Flowers has 3.4 times more Vitamin B9 than Canned Pumpkin.
• While 1 lb of Canned Pumpkin no Salt contains 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 26.5 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin Flowers vs Canned Pumpkin:

• 1 pound of Boiled Pumpkin Flowers has 1.4 times more Calcium than Canned Pumpkin.
• While 1 lb of Canned Pumpkin no Salt contains 1.6 times more Iron and 1.9 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin contain similar levels of Copper, Magnesium, Phosphorus and Water per one pound.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pumpkin no Salt contains 2.5 times more Carbohydrate, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.