Comparing Nutrients in 1 pound Pumpkin Leaves VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.13% 10.6g	17% 22.2g	130g per day for Men 19-50 years
Sugars	NA	13% 9.43g	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	NA	13% 5g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	49% 440μg	145% 1306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	15.4% 0.2mg	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	41% 163μg	10.2% 41μg	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	55.4% 50mg	23.7% 21.3mg	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	NA	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	17.7% 177mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	46% 0.41mg	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	126% 10mg	32.3% 2.6mg	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	17.6% 0.4mg	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	67.4% 472mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Boiled Pumpkin per 1 lb

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

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

• 1 pound of Pumpkin Leaves has 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Pumpkin.
• While 1 lb of Boiled and Drained Pumpkin contains 3 times more Vitamin A and 4.8 times more Vitamin B5 than Raw Pumpkin Leaves.
• 1 pound of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pumpkin Leaves has 2.6 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 3.5 times more Phosphorus and 1.9 times more Potassium than Boiled Pumpkin.
• Both Pumpkin Leaves and Boiled Pumpkin contain similar levels of Water per one pound.
• 1 pound of Pumpkin Leaves lack sufficient amounts of Zinc
• 1 pound of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pumpkin Leaves has 4.4 times more Protein than Boiled Pumpkin.
• While 1 lb of Boiled and Drained Pumpkin contains 2.1 times more Carbohydrate than Raw Pumpkin Leaves.
• 1 pound of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• 1 pound of Boiled Pumpkin provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.