Comparing Nutrients in 5 ounces Pumpkin VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	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	7.1% 9.2g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	1.87% 0.71g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	67% 604μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	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	5.67% 22.7μg	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	14% 12.8mg	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	10% 1.5mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	14% 1.13mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	8.9% 62.4mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	18.3% 621mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Pumpkin Leaves per 5 oz

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

• 5 ounces of Pumpkin have 5.3 times more Vitamin A, 7.1 times more Vitamin B5 and 9 times more Vitamin C than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 98.2 times more Vitamin K than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• 5 ounces of Pumpkin have insufficient amounts of Vitamin K
• 5 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Pumpkin 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 vs Boiled Pumpkin Leaves:

• 5 ounces of Pumpkin have 1.6 times more Zinc than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 2 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Raw Pumpkin.
• Both Pumpkin and Boiled Pumpkin Leaves contain similar levels of Copper and Water per five ounces.
• 5 ounces of Boiled Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pumpkin have 1.9 times more Carbohydrate and 4 times more Sugars than Boiled Pumpkin Leaves.
• While 5 oz of Boiled and Drained Pumpkin Leaves contain 5.4 times more Fiber and 2.7 times more Protein than Raw Pumpkin.
• 5 ounces of Pumpkin provide inadequate amounts of Fiber and Protein
• Both Raw Pumpkin as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.