Comparing Nutrients in 500 calories Boiled Pumpkin VS Boiled Pumpkin Leaves

Weight per 500 calories

• Boiled Pumpkin: 2500g
• Boiled Pumpkin Leaves: 2381g

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

Discover which food has more nutrients per 500 calories - Boiled Pumpkin or Boiled Pumpkin Leaves?

Macros Ratio

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

Macro Nutrients

	Boiled Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	62% 80.7g	130g per day for Men 19-50 years
Sugars	71.7% 52g	22.7% 16.4g	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	72.4% 27.5g	169% 64.3g	38g per day for Men 19-50 years
Protein	32% 18g	116% 64.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	800% 7200μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	249% 3.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	359% 4.67mg	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	56.3% 225μg	149% 595μg	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	131% 118mg	26.5% 24mg	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	133% 20mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	2143% 2571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	37.5% 375mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	352% 3.17mg	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	178% 14.3mg	952% 76mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	367% 8.45mg	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	107% 750mg	269% 1881mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	307% 10429mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	59.5% 2203g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Boiled Pumpkin Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Pumpkin or Boiled Pumpkin Leaves?

Lets compare vitamin content per 500 calories of Boiled Pumpkin vs Boiled Pumpkin Leaves:

• 500 calories of Boiled Pumpkin have 3.8 times more Vitamin A, 5 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled Pumpkin Leaves.
• While 500 kcal of Boiled and Drained Pumpkin Leaves contain 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.
• Both Boiled Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin E per 500 calories.
• Both Boiled and Drained Pumpkin as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Pumpkin vs Boiled Pumpkin Leaves:

• 500 calories of Boiled Pumpkin have 1.2 times more Zinc than Boiled Pumpkin Leaves.
• While 500 kcal of Boiled and Drained Pumpkin Leaves contain 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 Pumpkin and Boiled Pumpkin Leaves contain similar levels of Water per 500 calories.
• 500 calories of Boiled Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin have 1.5 times more Carbohydrate and 3.2 times more Sugars than Boiled Pumpkin Leaves.
• While 500 kcal of Boiled and Drained Pumpkin Leaves contain 2.3 times more Fiber and 3.6 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Boiled Pumpkin Leaves offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.