Comparing Nutrients in 300 calories Boiled Carrots VS Pumpkin Leaves

Weight per 300 calories

• Boiled Carrots: 857g
• Pumpkin Leaves: 1579g

Boiled Carrots have 1.8 times more energy per 100g than Pumpkin Leaves. It has low energy density when compared to other foods. Raw Pumpkin Leaves having very low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Carrots	Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	811% 7303μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	251% 3.27mg	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	30% 120μg	142% 568μg	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	34.3% 31mg	193% 174mg	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	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	25.7% 257mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	244% 5.6mg	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	36.7% 257mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	202% 6884mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	21% 773g	39.6% 1467g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Pumpkin Leaves:

• Boiled and Drained Carrots have 4.8 times more Vitamin A and 3 times more Vitamin B5 than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.6 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.6 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Pumpkin Leaves:

• Boiled and Drained Carrots have 2.9 times more Sodium than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.4 times more Calcium, 14.4 times more Copper, 12 times more Iron, 7 times more Magnesium, 4.2 times more Manganese, 6.4 times more Phosphorus, 3.4 times more Potassium, 2.4 times more Selenium, 1.8 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 4.7 times more Omega 6 and 1.9 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 4.1 times more Fat, 12.7 times more Saturated Fat, 22.1 times more Omega 3 and 7.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Pumpkin Leaves have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Carrots as well as Raw Pumpkin Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.