Comparing Nutrients in 1 pound Pumpkin Flowers VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	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	11.4% 15g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	10.7% 4.1g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	49% 440μg	44% 395μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.4% 0.23mg	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	67% 268μg	46.5% 186μg	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	141% 127mg	25% 22.7mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	17.7% 177mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	NA	50.4% 0.45mg	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	39.7% 3.18mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	31.8% 222mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	NA	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.7% 432g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Flowers have 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin A per 1 lb.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Pumpkin Flowers have 1.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 1.3 times more Iron than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Calcium, Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of macro-nutrients per 1 lb
• Both Raw Pumpkin Flowers and Boiled and Drained Pumpkin Flowers have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.