Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Boiled Pumpkin Flowers	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	2.35% 68kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.08% 0.014g	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	92% 120g	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	99% 37.6g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	44% 395μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	55.5% 0.72mg	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	39.7% 159μg	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	17.6% 16mg	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	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	16.8% 168mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	34.3% 0.31mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.7% 432g	8.76% 324g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Pumpkin Flowers versus 1 lb of Canned Pumpkin Pie Mix 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 Pie Mix:

• 1 pound of Boiled Pumpkin Flowers has 1.4 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 4.8 times more Vitamin A, 3.7 times more Vitamin B2 and 3.2 times more Vitamin B6 than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B3
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Pumpkin Flowers has 1.5 times more Copper, 1.6 times more Magnesium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 1.3 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 34.7 times more Sodium and 2.7 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin Pie Mix contain similar levels of Calcium and Iron per one pound.
• 1 pound of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pumpkin Pie Mix contains 6.9 times more Energy, 8 times more Carbohydrate and 9.2 times more Fiber than Boiled and Drained Pumpkin Flowers.
• 1 pound of Boiled Pumpkin Flowers provide inadequate amounts of Energy
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.