Comparing Nutrients in 5 ounces Boiled Pumpkin Flowers VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Boiled Pumpkin Flowers	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.025% 0.004g	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	28.8% 37.4g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	17.3% 0.23mg	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	12.4% 49.6μg	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	5.5% 4.96mg	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	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	10.7% 0.096mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.74% 101g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Pumpkin Flowers versus 5 oz of Canned Pumpkin Pie Mix 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 Pie Mix:

• 5 ounces of Boiled Pumpkin Flowers have 1.4 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 4.8 times more Vitamin A, 3.7 times more Vitamin B2 and 3.2 times more Vitamin B6 than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B3
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Pumpkin Flowers have 1.5 times more Copper, 1.6 times more Magnesium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 1.3 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 34.7 times more Sodium and 2.7 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin Pie Mix contain similar levels of Calcium and Iron per five ounces.
• 5 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Pumpkin Pie Mix contain 6.9 times more Energy, 8 times more Carbohydrate and 9.2 times more Fiber than Boiled and Drained Pumpkin Flowers.
• 5 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.