Comparing Nutrients in 500 calories Pumpkin VS Boiled Pumpkin Leaves

Weight per 500 calories

• Pumpkin: 1923g
• Boiled Pumpkin Leaves: 2381g

Pumpkin has 1.2 times more energy per 100g than Boiled Pumpkin Leaves. It has very low energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	96% 125g	62% 80.7g	130g per day for Men 19-50 years
Sugars	73.2% 53g	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	25.3% 9.6g	169% 64.3g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	116% 64.8g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	910% 8192μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	249% 3.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	77% 308μg	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	192% 173mg	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	136% 20.4mg	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	2143% 2571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	40.4% 404mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	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	192% 15.4mg	952% 76mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	121% 846mg	269% 1881mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	307% 10429mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.2mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	47.6% 1762g	59.5% 2203g	3700g per day for Men 19-50 years

Pumpkin VS Boiled Pumpkin Leaves Nutrients Per 500 Kcal

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

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

• 500 calories of Pumpkin have 4.3 times more Vitamin A, 5.7 times more Vitamin B5 and 7.3 times more Vitamin C than Boiled Pumpkin Leaves.
• While 500 kcal of Boiled and Drained Pumpkin Leaves contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B6, 1.9 times more Vitamin B9 and 121.6 times more Vitamin K than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin E per 500 calories.
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Pumpkin have 1.3 times more Zinc than Boiled Pumpkin Leaves.
• While 500 kcal of Boiled and Drained Pumpkin Leaves contain 2.5 times more Calcium, 1.3 times more Copper, 5 times more Iron, 3.9 times more Magnesium, 3.5 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium, 9.9 times more Sodium and 1.3 times more Water than Raw Pumpkin.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpkin have 1.5 times more Carbohydrate and 3.2 times more Sugars than Boiled Pumpkin Leaves.
• While 500 kcal of Boiled and Drained Pumpkin Leaves contain 6.7 times more Fiber and 3.4 times more Protein than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves offer comparable quantities of Energy per 500 calories.
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.