Comparing Nutrients in 300 calories Boiled Pumpkin Leaves VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Boiled Pumpkin Leaves: 1429g
• Canned Carrots with Liquids and Salt: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Pumpkin Leaves or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Pumpkin Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	4.3% 0.73g	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	54% 70g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	44.3% 32g	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	102% 38.6g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	69.4% 39g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	127% 1143μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	112% 1.46mg	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	26% 104μg	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	29% 26mg	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	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1286% 1543μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	61.4% 614mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	149% 1.34mg	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	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	129% 543mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	255% 5.87mg	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	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	184% 6257mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	35.7% 1322g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Pumpkin Leaves vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Pumpkin Leaves have 3.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 1.4 times more Vitamin E and 12.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7 times more Vitamin A, 3 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Pumpkin Leaves vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Pumpkin Leaves have 1.5 times more Calcium, 1.4 times more Copper, 6.7 times more Iron, 4.6 times more Magnesium, 4.3 times more Phosphorus, 2.8 times more Potassium and 2.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 27.4 times more Sodium and 1.3 times more Zinc than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin Leaves have 1.7 times more Fat, 5 times more Saturated Fat, 1.6 times more Fiber and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 10.2 times more Omega 6, 1.4 times more Carbohydrate and 3.3 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.