Comparing Nutrients in 300 calories Boiled Pumpkin Leaves with Salt VS Boiled Rutabagas with Salt

Weight per 300 calories

• Boiled Pumpkin Leaves with Salt: 1429g
• Boiled Rutabagas with Salt: 1000g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.4g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	54.5% 39.5g	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	21.2% 15.4g	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	% 20.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	102% 38.6g	47.4% 18g	38g per day for Men 19-50 years
Protein	69.4% 39g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	127% 1143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	78.5% 1.02mg	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	89.3% 357μg	37.5% 150μg	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	16% 14.3mg	209% 188mg	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	91% 13.7mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1286% 1543μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	61.4% 614mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	32.2% 0.29mg	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	571% 45.7mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	129% 543mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	42% 0.97mg	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	161% 1129mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	184% 6257mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	232% 3486mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	35.7% 1322g	24.7% 915g	3700g per day for Men 19-50 years

Boiled Pumpkin Leaves With Salt VS Boiled Rutabagas With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Boiled Pumpkin Leaves with Salt have more Vitamin A, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9, 5.7 times more Vitamin E and 771.4 times more Vitamin K than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 2.6 times more Vitamin B5 and 13.2 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Rutabagas with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Pumpkin Leaves with Salt vs Boiled Rutabagas with Salt:

• 300 calories of Boiled Pumpkin Leaves with Salt have 3.4 times more Calcium, 6.6 times more Copper, 25.4 times more Iron, 5.4 times more Magnesium, 5.2 times more Manganese, 2.8 times more Phosphorus, 2.9 times more Potassium, 1.8 times more Selenium, 1.4 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Boiled Rutabagas with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Pumpkin Leaves with Salt have 2.1 times more Fiber and 4.2 times more Protein than Boiled Rutabagas with Salt.
• While 300 kcal of Boiled and Drained Rutabagas with Salt contain 6.7 times more Omega 3, 1.4 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Rutabagas with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Pumpkin Leaves with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Rutabagas with Salt provide inadequate amounts of Omega 6 in 300 calories.