Comparing Nutrients in 300 calories Potato Flour VS Pumpkin Leaves

Weight per 300 calories

• Potato Flour: 84g
• Pumpkin Leaves: 1579g

Potato Flour has 18.8 times more energy per 100g than Pumpkin Leaves. It has high energy density when compared to other foods. Raw Pumpkin Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Potato Flour or Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	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	53.7% 70g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.7% 0.65mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.73% 0.82μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	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	3.55% 3.2mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	5.46% 54.6mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	233% 2.1mg	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	14.5% 1.16mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	13% 54.6mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	244% 5.6mg	2.3mg per day for Men 19-50 years
Molybdenum	35.3% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	202% 6884mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.92μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.2mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	39.6% 1467g	3700g per day for Men 19-50 years

Potato Flour VS Pumpkin Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Flour or Pumpkin Leaves?

Lets compare vitamin content per 300 calories of Potato Flour vs Pumpkin Leaves:

• 300 kcal of Raw Pumpkin Leaves contain more Vitamin A, 7.7 times more Vitamin B1, 47.2 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6, 27.1 times more Vitamin B9 and 54.4 times more Vitamin C than Potato Flour.
• 300 calories of Potato Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Potato Flour as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potato Flour vs Pumpkin Leaves:

• 300 kcal of Raw Pumpkin Leaves contain 11.3 times more Calcium, 12.7 times more Copper, 30.2 times more Iron, 11 times more Magnesium, 21.3 times more Manganese, 11.6 times more Phosphorus, 8.2 times more Potassium, 15.4 times more Selenium, 3.8 times more Sodium, 7 times more Zinc and 267.7 times more Water than Potato Flour.
• 300 calories of Potato Flour lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Flour have 1.9 times more Carbohydrate than Pumpkin Leaves.
• While 300 kcal of Raw Pumpkin Leaves contain 22.1 times more Fat, 43.2 times more Saturated Fat, 6.4 times more Omega 3 and 8.6 times more Protein than Potato Flour.
• Both Potato Flour and Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Flour provide inadequate amounts of Omega 3
• Both Potato Flour as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in 300 calories.