Comparing Nutrients in 1 pound Pumpkin Leaves VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	2.97% 86kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.08% 0.014g	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	92% 120g	130g per day for Men 19-50 years
Sugars	NA	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	NA	99% 37.6g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	49% 440μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	55.5% 0.72mg	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	39.7% 159μg	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	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	17.7% 177mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	34.3% 0.31mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	79% 1.8mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.4% 421g	8.76% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Canned Pumpkin Pie Mix per 1 lb

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

Lets compare vitamin content per 1 pound of Pumpkin Leaves vs Canned Pumpkin Pie Mix:

• 1 pound of Pumpkin Leaves has 5.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 4.3 times more Vitamin A and 27.1 times more Vitamin B5 than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Pumpkin Leaves have insufficient amounts of Vitamin B5
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw Pumpkin Leaves as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pumpkin Leaves vs Canned Pumpkin Pie Mix:

• 1 pound of Pumpkin Leaves has 2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 18.9 times more Sodium and 1.4 times more Zinc than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Canned Pumpkin Pie Mix contain similar levels of Calcium and Manganese per one pound.
• 1 pound of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pumpkin Leaves has 2.9 times more Protein than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 5.5 times more Energy and 11.3 times more Carbohydrate than Raw Pumpkin Leaves.
• 1 pound of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Omega 6 in one pound.