Comparing Nutrients in 500 calories Boiled Pumpkin Leaves VS Boiled Carrots

Weight per 500 calories

• Boiled Pumpkin Leaves: 2381g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 1.7 times more energy per unit of mass than Boiled and Drained Pumpkin Leaves, which is low in comparison to other foods. Boiled Pumpkin Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Pumpkin Leaves	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.7g	90% 117g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	169% 64.3g	113% 43g	38g per day for Men 19-50 years
Protein	116% 64.8g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	212% 1905μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	249% 3.24mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	359% 4.67mg	168% 2.2mg	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	149% 595μg	50% 200μg	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	26.5% 24mg	57% 51.4mg	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	152% 23mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2143% 2571μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Boiled Carrots	Recommended Dietary Allowance
Calcium	102% 1024mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	952% 76mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	96% 2.2mg	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	269% 1881mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	307% 10429mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	59.5% 2203g	35% 1288g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves have 1.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.1 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin E and 13.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 6.4 times more Vitamin A, 3.3 times more Vitamin B5 and 2.2 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Pumpkin Leaves have 2.4 times more Calcium, 13 times more Copper, 15.7 times more Iron, 6.3 times more Magnesium, 3.8 times more Manganese, 4.4 times more Phosphorus, 3.1 times more Potassium, 2.1 times more Selenium, 1.7 times more Zinc and 1.7 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.4 times more Sodium than Boiled and Drained Pumpkin Leaves.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Leaves have 2 times more Fat, 6.3 times more Saturated Fat, 10 times more Omega 3, 1.5 times more Fiber and 6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.4 times more Omega 6, 1.5 times more Carbohydrate and 3 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled and Drained Pumpkin Leaves and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.