Comparing Nutrients in 7 ounces Potato Flour VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Energy	24.4% 708kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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% 11.7g	NA	38g per day for Men 19-50 years
Protein	24.5% 13.7g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.7% 0.45mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	11.4% 1.83mg	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	31.6% 0.41mg	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	18% 71.4μg	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	8.38% 7.54mg	24.3% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	13% 129mg	7.74% 77.4mg	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	55% 4.4mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	58.4% 1986mg	25.4% 865mg	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	1.46% 22mg	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	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Pumpkin Leaves per 7 oz

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

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

• 7 ounces of Potato Flour have 2.4 times more Vitamin B1, 3.8 times more Vitamin B3, 11.3 times more Vitamin B5 and 3.7 times more Vitamin B6 than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain more Vitamin A, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Potato Flour.
• 7 ounces of Potato Flour have insufficient amounts of Vitamin A
• 7 ounces of Pumpkin Leaves have insufficient amounts of Vitamin B5
• Both Potato Flour as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Flour have 1.7 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 1.2 times more Selenium, 5 times more Sodium and 2.7 times more Zinc than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 1.6 times more Iron and 14.2 times more Water than Potato Flour.
• Both Potato Flour and Pumpkin Leaves contain similar levels of Manganese per seven ounces.
• 7 ounces of Pumpkin Leaves lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Flour have 18.8 times more Energy, 2.9 times more Omega 3, 35.7 times more Carbohydrate and 2.2 times more Protein than Pumpkin Leaves.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Potato Flour as well as Raw Pumpkin Leaves provide inadequate amounts of Omega 6 in seven ounces.