Comparing Nutrients in 5 ounces Potato Flour VS Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin Flowers	23%	4%	73%

Macro Nutrients

	Potato Flour	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	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.051g	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	3.58% 4.65g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	NA	38g per day for Men 19-50 years
Protein	17.5% 9.8g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	6.1% 0.98mg	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	NA	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	21% 83.6μg	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	44% 39.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin Flowers	Recommended Dietary Allowance
Calcium	9.2% 92mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	8.1% 34mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	7.2% 245mg	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	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	NA	11mg per day for Men 19-50 years
Water	0.25% 9.24g	3.65% 135g	3700g per day for Men 19-50 years

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

• Potato Flour has 5.4 times more Vitamin B1 and 5.1 times more Vitamin B3 than Raw Pumpkin Flowers.
• While Raw Pumpkin Flowers contain more Vitamin A, 1.5 times more Vitamin B2, 2.4 times more Vitamin B9 and 7.4 times more Vitamin C than Potato Flour.
• Both Potato Flour as well as Raw Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Potato Flour has 1.7 times more Calcium, 2 times more Iron, 2.7 times more Magnesium, 3.4 times more Phosphorus, 5.8 times more Potassium, 1.6 times more Selenium and 11 times more Sodium than Raw Pumpkin Flowers.
• While Raw Pumpkin Flowers contain 14.6 times more Water than Potato Flour.

Comparison of macro-nutrients per 5 ounces:

• Potato Flour has 23.8 times more Energy, 17.5 times more Omega 3, 25.3 times more Carbohydrate and 6.7 times more Protein than Raw Pumpkin Flowers.
• Both Potato Flour as well as Raw Pumpkin Flowers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.