Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	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	11.5% 15g	8.13% 10.6g	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	NA	38g per day for Men 19-50 years
Protein	8.83% 4.94g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	44% 395μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	46.5% 186μg	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	25% 22.7mg	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	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	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	16.8% 168mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	50% 4mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	NA	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% 154mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves contain 5.2 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin A and Vitamin B9 per 1 lb.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Pumpkin Leaves contain 1.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Pumpkin Flowers have 1.4 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.9 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.