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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	0.93% 27kcal	5.1% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	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	2.54% 3.3g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	65.4% 588μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	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	22.6% 0.29mg	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	12.8% 51μg	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	17.3% 15.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Leaves	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	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	39.3% 3.15mg	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	21% 147mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	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	1.04% 15.6mg	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	3.56% 132g	2.74% 101g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Pumpkin Leaves have 5.9 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 4.3 times more Vitamin A and 27.1 times more Vitamin B5 than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Canned Pumpkin Pie Mix provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• 5 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw 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 Pumpkin Leaves vs Canned Pumpkin Pie Mix:

• 5 ounces of Pumpkin Leaves have 2 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 2.3 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 18.9 times more Sodium and 1.4 times more Zinc than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Canned Pumpkin Pie Mix contain similar levels of Calcium and Manganese per five ounces.
• 5 ounces of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pumpkin Leaves have 2.9 times more Protein than Canned Pumpkin Pie Mix.
• While 5 oz of Canned Pumpkin Pie Mix contain 5.5 times more Energy and 11.3 times more Carbohydrate than Raw Pumpkin Leaves.
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• 5 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• Both Raw Pumpkin Leaves as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.