Comparing Nutrients in 300 calories Boiled Pumpkin VS Pumpkin Leaves

Weight per 300 calories

• Boiled Pumpkin: 1500g
• Pumpkin Leaves: 1579g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	56.5% 73.5g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	43% 31g	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	43.4% 16.5g	NA	38g per day for Men 19-50 years
Protein	19.3% 11g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	480% 4320μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.8% 0.47mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.3% 3mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	33.8% 135μg	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	78.3% 70.5mg	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	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	22.5% 225mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	107% 8.55mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	64.3% 450mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	101% 3450mg	202% 6884mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	38% 1405g	39.6% 1467g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Pumpkin Leaves Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Pumpkin have 2.8 times more Vitamin A and 4.5 times more Vitamin B5 than Pumpkin Leaves.
• While 300 kcal of Raw Pumpkin Leaves contain 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Pumpkin Leaves contain 2.7 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 4.4 times more Magnesium, 4.2 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 11.6 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Pumpkin Leaves contain similar levels of Zinc and Water per 300 calories.
• 300 calories of Boiled Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin have 2 times more Carbohydrate than Pumpkin Leaves.
• While 300 kcal of Raw Pumpkin Leaves contain 6 times more Fat, 5.9 times more Saturated Fat, 6.3 times more Omega 3 and 4.6 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Pumpkin provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in 300 calories.