Comparing Nutrients in 1 pound Boiled Pumpkin Leaves VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Leaves	Pumpkin Leaves	Recommended Dietary Allowance
Energy	3.3% 95kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.27% 0.045g	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	8.13% 10.6g	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	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	40.3% 363μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	72.2% 0.94mg	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	41% 163μg	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	55.4% 50mg	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	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	19.5% 195mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	67% 0.6mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	70% 1.6mg	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	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	58% 1978mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 11 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin Leaves have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Pumpkin Leaves have 1.5 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Raw Pumpkin Leaves have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.