Comparing Nutrients in 1 pound Boiled Pumpkin Leaves with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	3.3% 95kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.61% 0.1g	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	10% 13.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.06% 1.5g	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	32.2% 12.2g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	22% 12.3g	17% 9.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	40.3% 363μg	204% 1833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	28% 0.36mg	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	65.8% 263μg	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	68% 61.2mg	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	48.4% 7.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	1439% 1727μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	19.5% 195mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	58.5% 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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	97% 2.24mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Canned Spinach with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Pumpkin Leaves with Salt versus 1 lb of Canned Spinach with Liquids 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 Canned Spinach with Liquids:

• 1 pound of Boiled Pumpkin Leaves with Salt has 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.5 times more Vitamin B6 than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 5.1 times more Vitamin A, 2.3 times more Vitamin B9, 13.5 times more Vitamin C, 1.7 times more Vitamin E and 3.5 times more Vitamin K than Boiled and Drained Pumpkin Leaves with Salt.
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• 1 pound of Canned Spinach with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin Leaves with Salt vs Canned Spinach with Liquids:

• 1 pound of Boiled Pumpkin Leaves with Salt has 2 times more Iron, 2.5 times more Phosphorus, 1.9 times more Potassium and 3.3 times more Sodium than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 1.9 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.3 times more Selenium and 2.1 times more Zinc than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Canned Spinach with Liquids contain similar levels of Copper and Water 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 pound of Boiled Pumpkin Leaves with Salt has 1.2 times more Fiber and 1.3 times more Protein than Canned Spinach with Liquids.
• While 1 lb of Canned Spinach Solids and Liquids contains 20.3 times more Omega 3 than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Canned Spinach with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.