Comparing Nutrients in 1 pound Boiled Pumpkin Leaves with Salt VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	NA	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	NA	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	18% 13g	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	37% 14g	38g per day for Men 19-50 years
Protein	22% 12.3g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Salsify 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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	76% 0.99mg	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	17% 68μg	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	23% 21mg	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	5.75% 0.86mg	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 Salsify with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	35.3% 0.32mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	41.4% 0.95mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	37.8% 1284mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Salsify with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pumpkin Leaves with Salt versus 1 lb of Boiled Salsify with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Pumpkin Leaves with Salt has more Vitamin A, 1.2 times more Vitamin B1, 2.2 times more Vitamin B3, 1.7 times more Vitamin B9, 5.1 times more Vitamin E and 360 times more Vitamin K than Boiled Salsify with Salt.
• While 1 lb of Boiled and Drained Salsify with Salt contains 1.3 times more Vitamin B2, 6.6 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• 1 pound of Boiled Salsify with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Pumpkin Leaves with Salt has 1.9 times more Copper, 5.8 times more Iron, 2.1 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Potassium than Boiled Salsify with Salt.
• While 1 lb of Boiled and Drained Salsify with Salt contains 1.5 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt contain similar levels of Calcium, Sodium and Water per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Salsify with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Salsify with Salt contains 3.2 times more Energy, 4.5 times more Carbohydrate and 4.2 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Salsify with Salt offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Energy