Comparing Nutrients in 5 ounces Boiled Pumpkin Flowers VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	3.6% 4.68g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.07% 2.95g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	4.8% 0.062mg	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	3.2% 12.8μg	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	7.4% 6.66mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	14.3% 0.13mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	5.5% 0.13mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Pumpkin Flowers have 4.6 times more Vitamin B9 than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 3.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 20 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled 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 and Vitamin E
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Boiled Pumpkin Flowers have 2.5 times more Calcium, 1.5 times more Iron and 2.8 times more Magnesium than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 2.2 times more Potassium and 2.3 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• 5 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Pumpkin contain 1.5 times more Carbohydrate than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin offer comparable quantities of Sugars and Fiber per five ounces.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.