Comparing Nutrients in 500 calories Pumpkin Leaves VS Boiled Pumpkin Leaves

Weight per 500 calories

• Pumpkin Leaves: 2632g
• Boiled Pumpkin Leaves: 2381g

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

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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin Leaves	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	62% 80.7g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.4g	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	NA	169% 64.3g	38g per day for Men 19-50 years
Protein	148% 83g	116% 64.8g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	284% 2553μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	249% 3.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	419% 5.45mg	359% 4.67mg	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	237% 947μg	149% 595μg	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	322% 289mg	26.5% 24mg	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	NA	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2143% 2571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	103% 1026mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	352% 3.17mg	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	730% 58.4mg	952% 76mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	406% 9.34mg	367% 8.45mg	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	391% 2737mg	269% 1881mg	700mg per day for Men 19-50 years
Potassium	337% 11474mg	307% 10429mg	3400mg per day for Men 19-50 years
Selenium	43% 23.7μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	66% 2444g	59.5% 2203g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves have 1.3 times more Vitamin A, 1.5 times more Vitamin B1, 1.6 times more Vitamin B9 and 12.2 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Boiled and Drained Pumpkin Leaves have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Pumpkin Leaves have 1.5 times more Phosphorus and 1.5 times more Sodium than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 1.3 times more Iron than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Boiled and Drained Pumpkin Leaves have similar amounts of Calcium, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pumpkin Leaves have 2 times more Fat, 2 times more Saturated Fat, 2.2 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Pumpkin Leaves.
• While Boiled and Drained Pumpkin Leaves contain 1.3 times more Carbohydrate than Raw Pumpkin Leaves.
• Both Raw Pumpkin Leaves and Boiled and Drained Pumpkin Leaves have similar amounts of Energy per 500 kcal.
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.