Comparing Nutrients in 500 calories Boiled Pumpkin Leaves VS Boiled Pumpkin

Weight per 500 calories

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

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.29% 0.05g	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	94% 123g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	71.7% 52g	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	169% 64.3g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	116% 64.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.