Comparing Nutrients in 500 calories Boiled Pumpkin Leaves VS Boiled Pumpkin Flowers

Weight per 500 calories

• Boiled Pumpkin Leaves: 2381g
• Boiled Pumpkin Flowers: 3333g

Boiled Pumpkin Leaves have 1.4 times more energy per 100g than Boiled Pumpkin Flowers. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Boiled Pumpkin Leaves	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.7g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.39% 0.067g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	110% 80g	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	79% 30g	38g per day for Men 19-50 years
Protein	116% 64.8g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	212% 1905μg	322% 2900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	249% 3.24mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	359% 4.67mg	128% 1.67mg	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	149% 595μg	342% 1367μg	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	185% 167mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2143% 2571μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	102% 1024mg	123% 1233mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	370% 3.33mg	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	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	NA	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	162% 1133mg	700mg per day for Men 19-50 years
Potassium	307% 10429mg	104% 3533mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	59.5% 2203g	85.8% 3173g	3700g per day for Men 19-50 years

Boiled Pumpkin Leaves VS Boiled Pumpkin Flowers Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Pumpkin Leaves have 2.7 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 2.8 times more Vitamin B6, 17.1 times more Vitamin E and more Vitamin K than Boiled Pumpkin Flowers.
• While 500 kcal of Boiled and Drained Pumpkin Flowers contain 1.5 times more Vitamin A, 2.3 times more Vitamin B9 and 7 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• 500 calories of Boiled Pumpkin Flowers have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Pumpkin Leaves have 2.6 times more Iron, 1.7 times more Phosphorus, 3 times more Potassium and 1.4 times more Zinc than Boiled Pumpkin Flowers.
• While 500 kcal of Boiled and Drained Pumpkin Flowers contain 1.4 times more Water than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Boiled Pumpkin Flowers contain similar levels of Calcium, Copper, Magnesium, Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin Leaves have 2.1 times more Fiber and 1.8 times more Protein than Boiled Pumpkin Flowers.
• While 500 kcal of Boiled and Drained Pumpkin Flowers contain 1.4 times more Carbohydrate and 4.9 times more Sugars than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Boiled Pumpkin Flowers offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained Pumpkin Leaves as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.