Comparing Nutrients in 300 calories Canned Pumpkin VS Boiled Pumpkin Leaves

Weight per 300 calories

• Canned Pumpkin: 882g
• Boiled Pumpkin Leaves: 1429g

Canned Pumpkin has 1.6 times more energy per 100g than Boiled Pumpkin Leaves. It has low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Pumpkin or Boiled Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Canned Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	5.36% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	40% 29g	13.6% 9.86g	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	67.3% 25.6g	102% 38.6g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	763% 6865μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	215% 2.8mg	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	26.5% 106μg	89.3% 357μg	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	41% 37mg	16% 14.3mg	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	62.4% 9.35mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1286% 1543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	23% 229mg	61.4% 614mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	211% 1.9mg	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	153% 12.3mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	129% 543mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	220% 5.07mg	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	44% 309mg	161% 1129mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	184% 6257mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	21.5% 794g	35.7% 1322g	3700g per day for Men 19-50 years

Canned Pumpkin VS Boiled Pumpkin Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Pumpkin or Boiled Pumpkin Leaves?

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

• 300 calories of Canned Pumpkin have 6 times more Vitamin A, 5.9 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 4.6 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 5.7 times more Vitamin B6, 3.4 times more Vitamin B9, 1.5 times more Vitamin E and 10.9 times more Vitamin K than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Pumpkin Leaves contain 2.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 3.9 times more Manganese, 3.7 times more Phosphorus, 3.4 times more Potassium, 3.6 times more Selenium, 2.6 times more Sodium, 1.9 times more Zinc and 1.7 times more Water than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Pumpkin have 1.5 times more Carbohydrate and 3 times more Sugars than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 1.5 times more Fiber and 4 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Boiled Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.