Comparing Nutrients in 500 calories Boiled Pumpkin VS Pumpkin Leaves

Weight per 500 calories

• Boiled Pumpkin: 2500g
• Pumpkin Leaves: 2632g

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 Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin	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	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	47% 61.3g	130g per day for Men 19-50 years
Sugars	71.7% 52g	NA	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	NA	38g per day for Men 19-50 years
Protein	32% 18g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	800% 7200μg	284% 2553μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	419% 5.45mg	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	237% 947μg	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	322% 289mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	37.5% 375mg	103% 1026mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	389% 3.5mg	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	730% 58.4mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	406% 9.34mg	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	107% 750mg	391% 2737mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	337% 11474mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	66% 2444g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Pumpkin Leaves Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Pumpkin have 2.8 times more Vitamin A and 4.5 times more Vitamin B5 than Pumpkin Leaves.
• While 500 kcal of Raw Pumpkin Leaves contain 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Pumpkin Leaves contain 2.7 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 4.4 times more Magnesium, 4.2 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 11.6 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Pumpkin Leaves contain similar levels of Zinc and 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 2 times more Carbohydrate than Pumpkin Leaves.
• While 500 kcal of Raw Pumpkin Leaves contain 6 times more Fat, 5.9 times more Saturated Fat, 6.3 times more Omega 3 and 4.6 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Pumpkin Leaves offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Pumpkin provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in 500 calories.