Comparing Nutrients in 5 ounces Pumpkin Flowers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Carrots	8%	5%	87%

Macro Nutrients

	Pumpkin Flowers	Carrots	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.14% 0.045g	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	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.58% 4.65g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Carrots	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.6μg	6.73% 27μg	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	44% 39.7mg	9.3% 8.36mg	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	NA	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Carrots	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	NA	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	12.4% 0.99mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	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	9.92% 69.5mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	NA	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Pumpkin Flowers have 1.3 times more Vitamin B2, 3.1 times more Vitamin B9 and 4.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 8.6 times more Vitamin A, 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pumpkin Flowers vs Carrots:

• Raw Pumpkin Flowers have 2.3 times more Iron, 2 times more Magnesium, 1.4 times more Phosphorus and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.8 times more Potassium and 13.8 times more Sodium than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Raw Carrots have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots contain 2.7 times more Energy and 2.9 times more Carbohydrate than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Raw Carrots have similar amounts of Protein per 5 oz.
• Both Raw Pumpkin Flowers as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.