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

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Canned Pumpkin Pie Mix	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	16.3% 472kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	99% 37.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	209% 1882μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	68.4% 0.89mg	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	39.7% 159μg	28.3% 113μg	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	17.6% 16mg	5.04% 4.54mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	16.8% 168mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	60% 4.8mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	29% 204mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	58.4% 1987mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.76% 324g	11.3% 420g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Pumpkin Pie Mix has 5.2 times more Vitamin A, 27.1 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 4.3 times more Vitamin B1 and 2.3 times more Vitamin B3 than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Boiled Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• 1 pound of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Pumpkin Pie Mix as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Pumpkin Pie Mix has 1.2 times more Selenium, 26 times more Sodium and 1.4 times more Zinc than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 2 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Boiled Pumpkin Leaves contain similar levels of Calcium and Manganese per one pound.
• 1 pound of Boiled Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pumpkin Pie Mix has 5 times more Energy, 7.8 times more Carbohydrate and 3.1 times more Fiber than Boiled Pumpkin Leaves.
• While 1 lb of Boiled and Drained Pumpkin Leaves contains 2.5 times more Protein than Canned Pumpkin Pie Mix.
• 1 pound of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• 1 pound of Boiled Pumpkin Leaves provide inadequate amounts of Energy
• Both Canned Pumpkin Pie Mix as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in one pound.