Comparing Nutrients in 5 ounces Pumpkin Flowers VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.042% 0.007g	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	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	NA	10% 3.83g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	7.53% 1.2mg	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	NA	21.4% 0.28mg	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	21% 83.6μg	8.86% 35.4μg	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	1.57% 1.4mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	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	9.92% 69.5mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	18.3% 621mg	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	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	NA	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.54% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Pumpkin Flowers have 1.2 times more Vitamin A, 2.4 times more Vitamin B9 and 28 times more Vitamin C than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 1.6 times more Vitamin B1 and 1.8 times more Vitamin B2 than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Boiled Pumpkin Leaves provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin C
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Boiled and Drained Pumpkin Leaves contain 4.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus and 2.5 times more Potassium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Boiled Pumpkin Leaves contain similar levels of Calcium and Water per five ounces.
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Pumpkin Leaves contain 2.6 times more Protein than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Boiled Pumpkin Leaves offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Pumpkin Flowers provide inadequate amounts of Protein
• Both Raw Pumpkin Flowers as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.