Comparing Nutrients in 7 ounces Boiled Pumpkin Flowers VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.04% 6.55g	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	9.03% 6.55g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	19% 173μg	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	8.55% 0.11mg	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	5.95% 24μg	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	9.26% 8.33mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Canned Pumpkin	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	23.6% 0.21mg	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	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Canned Pumpkin per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Pumpkin Flowers vs Canned Pumpkin:

• 7 ounces of Boiled Pumpkin Flowers have 3.4 times more Vitamin B9 than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 8.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 26.5 times more Vitamin E and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin Flowers vs Canned Pumpkin:

• 7 ounces of Boiled Pumpkin Flowers have 1.4 times more Calcium than Canned Pumpkin.
• While 7 oz of Canned Pumpkin no Salt contain 1.6 times more Iron and 1.9 times more Potassium than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Canned Pumpkin contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Pumpkin no Salt contain 2.5 times more Carbohydrate, 1.4 times more Sugars and 3.2 times more Fiber than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers as well as Canned Pumpkin no Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.