Comparing Nutrients in 300 calories Boiled Pumpkin Flowers VS Pumpkin Leaves

Weight per 300 calories

• Boiled Pumpkin Flowers: 2000g
• Pumpkin Leaves: 1579g

Raw Pumpkin Leaves have 1.3 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 Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Flowers	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	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	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	50.8% 66g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	66.2% 48g	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	39% 22g	89% 49.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	193% 1740μg	170% 1532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	205% 820μg	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	111% 100mg	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	5.33% 0.8mg	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

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	74% 740mg	61.6% 616mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	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	220% 17.6mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	NA	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	97% 680mg	235% 1642mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	202% 6884mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	51.5% 1904g	39.6% 1467g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 1.4 times more Vitamin B9 than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin A per 300 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Pumpkin Flowers have 1.2 times more Calcium and 1.3 times more Water than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2 times more Iron, 2.4 times more Phosphorus, 3.2 times more Potassium, 1.4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Copper, Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin Flowers have 1.8 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 3.9 times more Fat, 4 times more Saturated Fat, 4.7 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.