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

Macros Ratio

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

Macro Nutrients

	Canned Pumpkin Pie Mix	Pumpkin Leaves	Recommended Dietary Allowance
Energy	5.1% 147kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	2.54% 3.3g	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	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	65.4% 588μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	8.15% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	22.6% 0.29mg	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	12.4% 49.6μg	12.8% 51μg	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	5.5% 4.96mg	17.3% 15.6mg	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

	Canned Pumpkin Pie Mix	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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	18.8% 1.5mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	9.1% 63.8mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	19.7% 295mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.56% 132g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Canned Pumpkin Pie Mix vs Pumpkin Leaves:

• 5 ounces of Canned Pumpkin Pie Mix have 4.3 times more Vitamin A and 27.1 times more Vitamin B5 than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 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.
• Both Canned Pumpkin Pie Mix and Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• 5 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Canned Pumpkin Pie Mix as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Pumpkin Pie Mix have 1.2 times more Selenium, 18.9 times more Sodium and 1.4 times more Zinc than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 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.
• Both Canned Pumpkin Pie Mix and Pumpkin Leaves 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 Canned Pumpkin Pie Mix have 5.5 times more Energy and 11.3 times more Carbohydrate than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 2.9 times more Protein than Canned Pumpkin Pie Mix.
• 5 ounces of Canned Pumpkin Pie Mix provide inadequate amounts of Protein
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Energy and Carbohydrate
• Both Canned Pumpkin Pie Mix as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in five ounces.