Comparing Nutrients in 7 ounces Potato Flour VS Boiled Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	24.4% 708kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.058% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	9.63% 7g	1.9% 1.37g	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% 11.7g	14% 5.36g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.53mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.46% 1.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	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	8.38% 7.54mg	2.2% 2mg	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	3.3% 0.5mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	13% 129mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	29.3% 0.26mg	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	34.2% 2.74mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	30.6% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	83.3% 37.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.6% 333mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Boiled Pumpkin Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Flour versus 7 oz of Boiled Pumpkin Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Flour vs Boiled Pumpkin Leaves:

• 7 ounces of Potato Flour have 3.4 times more Vitamin B1, 4.1 times more Vitamin B3, 11.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Pumpkin Leaves.
• While 7 oz of Boiled and Drained Pumpkin Leaves contain more Vitamin A, 2.7 times more Vitamin B2, 3.8 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Boiled Pumpkin Leaves provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Boiled Pumpkin Leaves have insufficient amounts of Vitamin B5 and Vitamin C
• Both Potato Flour as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Flour vs Boiled Pumpkin Leaves:

• 7 ounces of Potato Flour have 1.5 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2.1 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium, 6.9 times more Sodium and 2.7 times more Zinc than Boiled Pumpkin Leaves.
• While 7 oz of Boiled and Drained Pumpkin Leaves contain 2.3 times more Iron and 14.2 times more Water than Potato Flour.
• Both Potato Flour and Boiled Pumpkin Leaves contain similar levels of Manganese per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Flour have 17 times more Energy, 5.8 times more Omega 3, 24.5 times more Carbohydrate, 5.1 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Boiled Pumpkin Leaves.
• 7 ounces of Boiled Pumpkin Leaves provide inadequate amounts of Energy and Omega 3
• Both Potato Flour as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 6 in seven ounces.