Comparing Nutrients in 7 ounces Boiled Pumpkin Flowers VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Pumpkin	13%	3%	84%

Macro Nutrients

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.37% 0.006g	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	9.92% 13g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	7.55% 5.48g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Vitamin A	19% 173μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	10.8% 0.25mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	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	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Pumpkin per 7 oz

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

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

• 7 ounces of Boiled Pumpkin Flowers have 2.6 times more Vitamin B9 than Pumpkin.
• While 7 oz of Raw Pumpkin contain 4.9 times more Vitamin A, 2.8 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin C and 26.5 times more Vitamin E than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin provide similar amounts of Vitamin B6 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 Raw 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 Pumpkin:

• 7 ounces of Boiled Pumpkin Flowers have 1.8 times more Calcium and 2.1 times more Magnesium than Pumpkin.
• While 7 oz of Raw Pumpkin contain 1.3 times more Copper, 1.3 times more Phosphorus, 3.2 times more Potassium and 3.2 times more Zinc than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin Flowers have 1.8 times more Fiber than Pumpkin.
• While 7 oz of Raw Pumpkin contain 2 times more Carbohydrate than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Pumpkin offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Pumpkin provide inadequate amounts of Fiber
• Both Boiled and Drained Pumpkin Flowers as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.