Comparing Nutrients in 300 calories Boiled Pumpkin Flowers VS Boiled Pumpkin Leaves

Weight per 300 calories

• Boiled Pumpkin Flowers: 2000g
• Boiled Pumpkin Leaves: 1429g

Boiled and Drained Pumpkin Leaves have 1.4 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is very low in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.36% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	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	50.8% 66g	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	47.4% 18g	102% 38.6g	38g per day for Men 19-50 years
Protein	39% 22g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	193% 1740μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	205% 820μg	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	111% 100mg	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	5.33% 0.8mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1286% 1543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	74% 740mg	61.4% 614mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	220% 17.6mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	129% 543mg	420mg per day for Men 19-50 years
Manganese	NA	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	97% 680mg	161% 1129mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	184% 6257mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	35.7% 1322g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 1.5 times more Vitamin A, 2.3 times more Vitamin B9 and 7 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 2.7 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B6, 17.1 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Pumpkin Flowers have 1.2 times more Calcium and 1.4 times more Water than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 2.6 times more Iron, 1.7 times more Phosphorus, 3 times more Potassium and 1.4 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Copper, Magnesium, Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin Flowers have 1.4 times more Carbohydrate and 4.9 times more Sugars than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 2 times more Fat, 2 times more Saturated Fat, 2.1 times more Omega 3, 2.1 times more Fiber and 1.8 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled and Drained Pumpkin Leaves have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.