Comparing Nutrients in 300 calories Pumpkin Flowers VS Boiled Pumpkin Leaves

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.24% 3.14g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	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	50.5% 65.6g	37.3% 48.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	102% 38.6g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	216% 1940μg	127% 1143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 13.8mg	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	NA	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	295% 1180μg	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	622% 560mg	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	NA	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1286% 1543μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	78% 780mg	61.4% 614mg	1000mg per day for Men 19-50 years
Copper	NA	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	175% 14mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	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	140% 980mg	161% 1129mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	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	6.67% 100mg	7.6% 114mg	1500mg per day for Men 19-50 years
Zinc	NA	26% 2.86mg	11mg per day for Men 19-50 years
Water	51.4% 1903g	35.7% 1322g	3700g per day for Men 19-50 years

Pumpkin Flowers VS Boiled Pumpkin Leaves Nutrients Per 300 Kcal

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

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

• 300 calories of Pumpkin Flowers have 1.7 times more Vitamin A, 3.3 times more Vitamin B9 and 39.2 times more Vitamin C than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 1.3 times more Vitamin B2 than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Boiled Pumpkin Leaves provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• Both Raw Pumpkin Flowers 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 Pumpkin Flowers vs Boiled Pumpkin Leaves:

• 300 calories of Pumpkin Flowers have 1.3 times more Calcium and 1.4 times more Water than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 3.3 times more Iron and 1.8 times more Potassium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Boiled Pumpkin Leaves contain similar levels of Magnesium, Phosphorus, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pumpkin Flowers have 1.4 times more Carbohydrate than Boiled Pumpkin Leaves.
• While 300 kcal of Boiled and Drained Pumpkin Leaves contain 1.9 times more Protein than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Boiled Pumpkin Leaves offer comparable quantities of Energy per 300 calories.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.