Comparing Nutrients in 5 ounces Pumpkin VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	7.1% 9.2g	2.54% 3.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	1.87% 0.71g	NA	38g per day for Men 19-50 years
Protein	2.53% 1.4g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	67% 604μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	8.15% 1.3mg	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	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	5.67% 22.7μg	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	14% 12.8mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.53% 55.3mg	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	39.3% 3.15mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	18% 618mg	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	1.04% 15.6mg	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	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Pumpkin Leaves per 5 oz

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

• 5 ounces of Pumpkin have 4.4 times more Vitamin A and 7.1 times more Vitamin B5 than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Pumpkin.
• Both Pumpkin and Pumpkin Leaves provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Raw Pumpkin as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pumpkin vs Pumpkin Leaves:

• 5 ounces of Pumpkin have 1.6 times more Zinc than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 1.9 times more Calcium, 2.8 times more Iron, 3.2 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus and 1.3 times more Potassium than Raw Pumpkin.
• Both Pumpkin and Pumpkin Leaves contain similar levels of Copper and Water per five ounces.
• 5 ounces of Pumpkin Leaves lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pumpkin have 2.8 times more Carbohydrate than Pumpkin Leaves.
• While 5 oz of Raw Pumpkin Leaves contain 3.2 times more Protein than Raw Pumpkin.
• 5 ounces of Pumpkin provide inadequate amounts of Protein
• 5 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Raw Pumpkin as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.