Comparing Nutrients in 7 ounces Boiled Pumpkin Flowers VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.023% 0.004g	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	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	5.7% 4.13g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	19% 173μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	6.7% 0.087mg	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	4.47% 18μg	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	10.4% 9.33mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	20% 0.18mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	7.68% 0.18mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5.02% 186g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Pumpkin Flowers have 4.6 times more Vitamin B9 than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain 3.3 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 20 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled 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 and Vitamin E
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Boiled Pumpkin Flowers have 2.5 times more Calcium, 1.5 times more Iron and 2.8 times more Magnesium than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain 2.2 times more Potassium and 2.3 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• 7 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Pumpkin contain 1.5 times more Carbohydrate than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Boiled Pumpkin offer comparable quantities of Sugars and Fiber per seven ounces.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled and Drained Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.