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

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	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	4.85% 6.3g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	4.7% 1.8g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	19% 173μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	20.3% 81.4μg	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	11% 9.92mg	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	0.53% 0.079mg	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

	Boiled Flowers Pumpkin with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	22% 1.75mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	9.64% 67.5mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.96% 184g	3700g per day for Men 19-50 years

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

• Boiled and Drained Flowers Pumpkin with Salt have 1.6 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• While Boiled and Drained Pumpkin Leaves with Salt contain 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6, 24 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Pumpkin Leaves with Salt have similar amounts of Vitamin A per 7 oz.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Pumpkin Leaves with Salt contain 1.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Pumpkin Leaves with Salt have similar amounts of Calcium, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Flowers Pumpkin with Salt have 3.5 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• While Boiled and Drained Pumpkin Leaves with Salt contain 3 times more Fiber and 2.5 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Pumpkin Leaves with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.