Comparing Nutrients in 7 ounces Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	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	12.3% 16g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	15% 5.75g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	172% 1544μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	30% 0.39mg	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	5.95% 24μg	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	9.26% 8.33mg	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	14% 2.1mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	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	34.5% 2.76mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	30.6% 0.7mg	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	9.92% 69.5mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Boiled Pumpkin Leaves with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 7 ounces of Canned Pumpkin with Salt have 9.7 times more Vitamin A, 9.5 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 7 oz of Boiled and Drained Pumpkin Leaves with Salt contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.8 times more Vitamin K than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pumpkin with Salt vs Boiled Pumpkin Leaves with Salt:

• 7 oz of Boiled and Drained Pumpkin Leaves with Salt contain 1.7 times more Calcium, 2.3 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Potassium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt contain similar levels of Copper, Sodium and Water per seven ounces.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pumpkin with Salt have 2.4 times more Carbohydrate and 4.8 times more Sugars than Boiled Pumpkin Leaves with Salt.
• While 7 oz of Boiled and Drained Pumpkin Leaves with Salt contain 2.5 times more Protein than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Pumpkin Leaves with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Pumpkin with Salt provide inadequate amounts of Protein
• Both Canned Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.