Comparing Nutrients in 5 ounces Boiled Flowers Pumpkin with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	31.4% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.47% 4.5g	12% 15.7g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	3.36% 1.28g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	6.54% 0.085mg	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	14.5% 58μg	39.3% 157μg	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	7.87% 7.1mg	26.8% 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	0.38% 0.057mg	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

	Boiled Flowers Pumpkin with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	18.4% 0.17mg	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	15.6% 1.25mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	NA	31% 0.71mg	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	6.9% 48mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Boiled Green Soybeans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Flowers Pumpkin with Salt vs Boiled Green Soybeans with Salt:

• 5 ounces of Boiled Flowers Pumpkin with Salt have 10.9 times more Vitamin A than Boiled Green Soybeans with Salt.
• While 5 oz of Boiled and Drained Green Soybeans with Salt contain 14.4 times more Vitamin B1, 4.8 times more Vitamin B2, 4 times more Vitamin B3, 2.7 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Flowers Pumpkin with Salt vs Boiled Green Soybeans with Salt:

• 5 ounces of Boiled Flowers Pumpkin with Salt have 1.4 times more Water than Boiled Green Soybeans with Salt.
• While 5 oz of Boiled and Drained Green Soybeans with Salt contain 3.9 times more Calcium, 2.8 times more Iron, 2.4 times more Magnesium, 4.6 times more Phosphorus, 5.1 times more Potassium, 1.6 times more Selenium and 9.1 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Green Soybeans with Salt contain similar levels of Copper and Sodium per five ounces.
• 5 ounces of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Green Soybeans with Salt contain 9.4 times more Energy, 80 times more Fat, 18 times more Saturated Fat, 177 times more Omega 3, 1328.5 times more Omega 6, 3.5 times more Carbohydrate, 4.7 times more Fiber and 11.3 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• 5 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein