Comparing Nutrients in 5 ounces Pumpkin Leaves VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.54% 3.3g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	45.4% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	4.8% 0.062mg	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	12.8% 51μg	3.2% 12.8μg	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	17.3% 15.6mg	7.4% 6.66mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	14.3% 0.13mg	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	39.3% 3.15mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	5.5% 0.13mg	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	21% 147mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Boiled Pumpkin per 5 oz

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

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

• 5 ounces of Pumpkin Leaves have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B6, 4 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 3 times more Vitamin A and 4.8 times more Vitamin B5 than Raw Pumpkin Leaves.
• 5 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pumpkin Leaves have 2.6 times more Calcium, 1.5 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 3.5 times more Phosphorus and 1.9 times more Potassium than Boiled Pumpkin.
• Both Pumpkin Leaves and Boiled Pumpkin contain similar levels of Water per five ounces.
• 5 ounces of Pumpkin Leaves lack sufficient amounts of Zinc
• 5 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pumpkin Leaves have 4.4 times more Protein than Boiled Pumpkin.
• While 5 oz of Boiled and Drained Pumpkin contain 2.1 times more Carbohydrate than Raw Pumpkin Leaves.
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• 5 ounces of Boiled Pumpkin provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.