Comparing Nutrients in 5 ounces Canned Pumpkin VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Canned Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.083% 0.014g	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	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	11% 4.1g	NA	38g per day for Men 19-50 years
Protein	2.8% 1.56g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	123% 1103μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	8.15% 1.3mg	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	22.6% 0.29mg	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	12.8% 51μg	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	17.3% 15.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.53% 55.3mg	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	39.3% 3.15mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	18% 618mg	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	0.47% 7.1mg	1.04% 15.6mg	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	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin VS Pumpkin Leaves per 5 oz

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

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

• 5 ounces of Canned Pumpkin have 8 times more Vitamin A and 9.5 times more Vitamin B5 than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 3.7 times more Vitamin B6, 3 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Pumpkin no Salt.
• 5 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Canned Pumpkin no Salt as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin vs Pumpkin Leaves:

• 5 oz of Raw Pumpkin Leaves contain 1.5 times more Calcium, 1.6 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin no Salt.
• Both Canned Pumpkin and Pumpkin Leaves contain similar levels of Copper and Water per five ounces.
• Both Canned Pumpkin no Salt as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pumpkin have 3.5 times more Carbohydrate than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 2.9 times more Protein than Canned Pumpkin no Salt.
• 5 ounces of Canned Pumpkin provide inadequate amounts of Protein
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Canned Pumpkin no Salt as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.