Comparing Nutrients in 1 pound Boiled Pumpkin Leaves with Salt VS Boiled Oriental Radishes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Oriental Radishes with Salt	14%	12%	74%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	12% 15.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	11.4% 8.3g	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	32.2% 12.2g	19% 7.26g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Vitamin A	40.3% 363μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	13.3% 0.17mg	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	28.3% 113μg	19.3% 77μg	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	5.04% 4.54mg	76% 68.5mg	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	29% 4.35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Oriental Radishes with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	51% 0.46mg	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	181% 14.5mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	6.5% 0.15mg	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	51% 358mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.7% 431g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Pumpkin Leaves with Salt vs Boiled Oriental Radishes with Salt:

• Boiled and Drained Pumpkin Leaves with Salt have more Vitamin A, more Vitamin B1, 5.9 times more Vitamin B2, 5.7 times more Vitamin B3, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin E and 360 times more Vitamin K than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 2.7 times more Vitamin B5 and 15.1 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Pumpkin Leaves with Salt vs Boiled Oriental Radishes with Salt:

• Boiled and Drained Pumpkin Leaves with Salt have 2.5 times more Calcium, 1.3 times more Copper, 21.3 times more Iron, 4.2 times more Magnesium, 10.8 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 1.5 times more Zinc than Boiled and Drained Oriental Radishes with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Pumpkin Leaves with Salt have 1.7 times more Fiber and 4.1 times more Protein than Boiled and Drained Oriental Radishes with Salt.
• While Boiled and Drained Oriental Radishes with Salt contain 11.5 times more Omega 3 and 2.7 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Oriental Radishes with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Oriental Radishes with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.