Comparing Nutrients in 1 pound Pumpkin Leaves VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Pumpkin	13%	3%	84%

Macro Nutrients

	Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	0.85% 0.014g	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	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	NA	17.3% 12.5g	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Vitamin A	49% 440μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	21.3% 0.28mg	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	18% 72.6μg	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	45.4% 41mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Pumpkin	Recommended Dietary Allowance
Calcium	17.7% 177mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	64% 0.58mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	24.7% 0.57mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	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	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves have 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 1.2 times more Vitamin C than Raw Pumpkin.
• While Raw Pumpkin contains 4.4 times more Vitamin A and 7.1 times more Vitamin B5 than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Raw Pumpkin have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pumpkin Leaves vs Pumpkin:

• Raw Pumpkin Leaves have 1.9 times more Calcium, 2.8 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 3 times more Selenium than Raw Pumpkin.
• While Raw Pumpkin contains 1.6 times more Zinc than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Raw Pumpkin have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pumpkin Leaves have 3.2 times more Protein than Raw Pumpkin.
• While Raw Pumpkin contains 2.8 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves as well as Raw Pumpkin have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.