Comparing Nutrients in 5 ounces Boiled Pumpkin Flowers VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.68g	8.82% 11.5g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	6.45% 4.68g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	123% 1103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	6.1% 0.079mg	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	4.25% 17μg	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	6.6% 5.95mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	17% 0.15mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	9.2% 0.21mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Canned Pumpkin per 5 oz

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

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

• 5 ounces of Boiled Pumpkin Flowers have 3.4 times more Vitamin B9 than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 26.5 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin provide similar amounts of Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Pumpkin Flowers vs Canned Pumpkin:

• 5 ounces of Boiled Pumpkin Flowers have 1.4 times more Calcium than Canned Pumpkin.
• While 5 oz of Canned Pumpkin no Salt contain 1.6 times more Iron and 1.9 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Pumpkin no Salt contain 2.5 times more Carbohydrate, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.