Comparing Nutrients in 500 calories Boiled Pumpkin Flowers VS Pumpkin Leaves

Weight per 500 calories

• Boiled Pumpkin Flowers: 3333g
• Pumpkin Leaves: 2632g

Raw Pumpkin Leaves have 1.3 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is very low in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin Flowers or Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	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	84.6% 110g	47% 61.3g	130g per day for Men 19-50 years
Sugars	110% 80g	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	65% 36.3g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	322% 2900μg	284% 2553μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	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	342% 1367μg	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	185% 167mg	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	8.9% 1.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	123% 1233mg	103% 1026mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	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	367% 29.3mg	730% 58.4mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	NA	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	162% 1133mg	391% 2737mg	700mg per day for Men 19-50 years
Potassium	104% 3533mg	337% 11474mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	43% 23.7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	85.8% 3173g	66% 2444g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 1.4 times more Vitamin B9 than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 4.1 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin A per 500 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Pumpkin Flowers have 1.2 times more Calcium and 1.3 times more Water than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2 times more Iron, 2.4 times more Phosphorus, 3.2 times more Potassium, 1.4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Copper, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Flowers have 1.8 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 3.9 times more Fat, 4 times more Saturated Fat, 4.7 times more Omega 3 and 2.3 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.