Comparing Nutrients in 300 calories Boiled Pumpkin Leaves VS Boiled Pumpkin

Weight per 300 calories

• Boiled Pumpkin Leaves: 1429g
• Boiled Pumpkin: 1500g

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 Boiled Pumpkin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Boiled Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.14g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.73% 0.56g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	0.18% 0.03g	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	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	43% 31g	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	43.4% 16.5g	38g per day for Men 19-50 years
Protein	69.4% 39g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	127% 1143μg	480% 4320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	38.8% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	60.3% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	50.8% 0.66mg	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	33.8% 135μg	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	78.3% 70.5mg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1286% 1543μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	61.4% 614mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	152% 1.37mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	129% 543mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	58% 1.34mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	184% 6257mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	35.7% 1322g	38% 1405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 128.6 times more Vitamin K than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 3.8 times more Vitamin A, 5 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Boiled and Drained Pumpkin have similar amounts of Vitamin E per 300 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Pumpkin Leaves have 2.7 times more Calcium, 1.4 times more Copper, 5.3 times more Iron, 4 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 1.8 times more Potassium, 4.3 times more Selenium and 7.6 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin Leaves and Boiled and Drained Pumpkin have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Pumpkin Leaves have 3 times more Fat, 2.9 times more Saturated Fat, 2.9 times more Omega 3, 2.3 times more Fiber and 3.6 times more Protein than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 1.5 times more Carbohydrate and 3.2 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Boiled and Drained Pumpkin have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.