Comparing Nutrients in 5 ounces Potato Flour VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	17.4% 506kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.7% 3.4g	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	22% 8.36g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.6% 1.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	14.5% 58μg	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	6% 5.4mg	7.87% 7.1mg	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	2.36% 0.35mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	9.2% 92mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	15.7% 0.14mg	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	24.5% 1.96mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	59.5% 26.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.25% 9.24g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled Pumpkin Flowers per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Flour versus 5 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Flour vs Boiled Pumpkin Flowers:

• 5 ounces of Potato Flour have 12.7 times more Vitamin B1, 1.6 times more Vitamin B2, 11.3 times more Vitamin B3 and 15.4 times more Vitamin B6 than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain more Vitamin A, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Potato Flour.
• 5 ounces of Potato Flour have insufficient amounts of Vitamin A
• 5 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Potato Flour vs Boiled Pumpkin Flowers:

• 5 ounces of Potato Flour have 1.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 4.9 times more Phosphorus, 9.4 times more Potassium, 1.6 times more Selenium, 9.2 times more Sodium and 5.4 times more Zinc than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain 14.6 times more Water than Potato Flour.
• 5 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Flour have 23.8 times more Energy, 17.5 times more Omega 3, 25.2 times more Carbohydrate, 1.5 times more Sugars, 6.6 times more Fiber and 6.3 times more Protein than Boiled Pumpkin Flowers.
• 5 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Potato Flour as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 6 in five ounces.