Comparing Nutrients in 1 pound Boiled Pumpkin Flowers VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin	13%	3%	84%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.07% 118kcal	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	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.053% 0.009g	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	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	15% 11g	17.3% 12.5g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Vitamin A	44% 395μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	21.3% 0.28mg	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	18% 72.6μg	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	45.4% 41mg	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	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Calcium	16.8% 168mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	64% 0.58mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	45.4% 1542mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.2% 415g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 2.6 times more Vitamin B9 than Raw Pumpkin.
• While Raw Pumpkin contains 4.9 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin C and 26.5 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Boiled and Drained Pumpkin Flowers have 1.8 times more Calcium, 2.1 times more Magnesium and 2.3 times more Selenium than Raw Pumpkin.
• While Raw Pumpkin contains 1.3 times more Copper, 1.3 times more Phosphorus, 3.2 times more Potassium and 3.2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Pumpkin Flowers have 1.8 times more Fiber than Raw Pumpkin.
• While Raw Pumpkin contains 2 times more Carbohydrate than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin have similar amounts of Sugars and Protein per 1 lb.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.