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

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.2% 0.034g	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	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	1.18% 0.85g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	19% 173μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	37% 0.48mg	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	72.4% 290μg	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	21.6% 19.4mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	NA	80.7% 1.86mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	40.5% 607mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Boiled Spinach with Salt per 7 oz

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

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

• 7 oz of Boiled and Drained Spinach with Salt contain 6 times more Vitamin A, 5.3 times more Vitamin B1, 7.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.8 times more Vitamin B6, 3.6 times more Vitamin B9, 2 times more Vitamin C, 52 times more Vitamin E and more Vitamin K than Boiled and Drained Flowers Pumpkin with Salt.
• 7 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Spinach with Salt contain 3.7 times more Calcium, 1.7 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 1.6 times more Phosphorus, 4.4 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 7.6 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Spinach with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Flowers Pumpkin with Salt have 5.6 times more Sugars than Boiled Spinach with Salt.
• While 7 oz of Boiled and Drained Spinach with Salt contain 46 times more Omega 3, 2.7 times more Fiber and 2.7 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Spinach with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Spinach with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.