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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Boiled Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.042% 0.007g	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	3.7% 4.8g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	10% 3.83g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	8.86% 35.4μg	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	1.57% 1.4mg	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	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	56.7% 4.54mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	16% 112mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	18.3% 621mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.74% 101g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Pumpkin Leaves have 4.3 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.2 times more Vitamin B6 than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 5.2 times more Vitamin A, 27.1 times more Vitamin B5, 1.4 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• 5 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Boiled and Drained Pumpkin Leaves as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Pumpkin Leaves have 2 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 26 times more Sodium and 1.4 times more Zinc than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Canned Pumpkin Pie Mix contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Boiled Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Pumpkin Leaves have 2.5 times more Protein than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 5 times more Energy, 7.8 times more Carbohydrate and 3.1 times more Fiber than Boiled and Drained Pumpkin Leaves.
• 5 ounces of Boiled Pumpkin Leaves provide inadequate amounts of Energy
• 5 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• Both Boiled and Drained Pumpkin Leaves as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.