Comparing Nutrients in 1 pound Boiled Pumpkin Leaves with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	3.3% 95kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	71% 12g	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	38.6% 50g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	32.2% 12.2g	50% 19g	38g per day for Men 19-50 years
Protein	22% 12.3g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	40.3% 363μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	21% 0.27mg	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	126% 503μg	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	85.7% 77mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	59% 0.53mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	99% 2.28mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11.3% 420g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Green Soybeans 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 Green Soybeans 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 Green Soybeans with Salt:

• 1 pound of Boiled Pumpkin Leaves with Salt has 10 times more Vitamin A and 3.3 times more Vitamin B6 than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 3.8 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 4.4 times more Vitamin B9 and 17 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• 1 pound of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Green Soybeans 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 Green Soybeans with Salt:

• 1 pound of Boiled Pumpkin Leaves with Salt has 1.3 times more Iron and 1.3 times more Water than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 3.4 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.6 times more Selenium and 4.6 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Green Soybeans with Salt contain similar levels of Copper, Potassium and Sodium per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Green Soybeans with Salt contains 6.7 times more Energy, 29.1 times more Fat, 6.5 times more Saturated Fat, 59 times more Omega 3, 531.4 times more Omega 6, 3.3 times more Carbohydrate, 1.6 times more Fiber and 4.5 times more Protein than Boiled and Drained Pumpkin Leaves with Salt.
• 1 pound of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6