Comparing Nutrients in 5 ounces Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.042% 0.007g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	1.35% 0.98g	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	11% 4.1g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	123% 1103μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	21.4% 0.28mg	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	4.25% 17μg	8.86% 35.4μg	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	6.6% 5.95mg	1.57% 1.4mg	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	10% 1.5mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	21% 0.19mg	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	24.6% 1.97mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	22% 0.5mg	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	7.1% 49.6mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pumpkin with Salt versus 5 oz of Boiled Pumpkin Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 5 ounces of Canned Pumpkin with Salt have 9.7 times more Vitamin A, 9.5 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 5 oz of Boiled and Drained Pumpkin Leaves with Salt contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.8 times more Vitamin K than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 5 oz of Boiled and Drained Pumpkin Leaves with Salt contain 1.7 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt contain similar levels of Copper, Sodium and Water per five ounces.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pumpkin with Salt have 2.4 times more Carbohydrate and 4.8 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 5 oz of Boiled and Drained Pumpkin Leaves with Salt contain 2.5 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Pumpkin with Salt provide inadequate amounts of Protein
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.