Comparing Nutrients in 5 ounces Boiled Pumpkin Flowers VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	3.6% 4.68g	2.54% 3.3g	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	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	14.5% 58μg	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	7.87% 7.1mg	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	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 Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	15.6% 1.25mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.9% 48mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.56% 132g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Leaves contain 5.2 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Vitamin A and Vitamin B9 per 5 oz.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Pumpkin Leaves contain 1.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 3.1 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Raw Pumpkin Leaves have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Pumpkin Flowers have 1.4 times more Carbohydrate than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.9 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.