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Comparing Nutrients in 300 calories Boiled Pumpkin FlowersVS 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%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.65%1.6g
Fat
3.24%3.14g
1.6 gvs3.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.56%0.82g
Saturated Fat
5.1%1.63g
0.82 gvs1.63 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
5.36%0.086g
0.04 gvs0.086 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.24%0.04g
Omega 6
0.42%0.071g
0.04 gvs0.071 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50.8%66g
Carbohydrate
37.3%48.4g
66 gvs48.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
66.2%48g
Sugars
13.6%9.86g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
48 gvs9.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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47.4%18g
Fiber
102%38.6g
18 gvs38.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
39%22g
Protein
69.4%39g
22 gvs39 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

193%1740μg
Vitamin A
127%1143μg
RAE, retinol activity equivalents
1740 μgvs1143 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
81%0.97mg
Thiamine
0.36 mgvs0.97 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.2%0.64mg
Vitamin B2
149%1.94mg
Riboflavin
0.64 mgvs1.94 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.8%6.2mg
Vitamin B3
76%12mg
Niacin, nicotinic acid, niacinamide
6.2 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
12%0.6mg
Pantothenic acid
NA mgvs0.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
77%1mg
Vitamin B6
215%2.8mg
Pyridoxine
1 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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205%820μg
Vitamin B9
89.3%357μg
Folates and Folic Acid
820 μgvs357 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
111%100mg
Vitamin C
16%14.3mg
Ascorbic acid
100 mgvs14.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.33%0.8mg
Vitamin E
91%13.7mg
Tocopherols and Tocotrienols
0.8 mgvs13.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1286%1543μg
Phytomenadione or phylloquinone
0 μgvs1543 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

74%740mg
Calcium
61.4%614mg
740 mgvs614 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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222%2mg
Copper
211%1.9mg
2 mgvs1.9 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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220%17.6mg
Iron
571%45.7mg
17.6 mgvs45.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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119%500mg
Magnesium
129%543mg
500 mgvs543 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
220%5.07mg
NA mgvs5.07 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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97%680mg
Phosphorus
161%1129mg
680 mgvs1129 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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62.4%2120mg
Potassium
184%6257mg
2120 mgvs6257 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.5%14μg
Selenium
23.4%13μg
14 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8%120mg
Sodium
7.6%114mg
120 mgvs114 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%2mg
Zinc
26%2.86mg
2 mgvs2.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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51.5%1904g
Water
35.7%1322g
1904 gvs1322 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Pumpkin Flowers vs Boiled Pumpkin Leaves:
Comparing minerals per 300 calories for Boiled Pumpkin Flowers vs Boiled Pumpkin Leaves:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: