Comparing Nutrients in 7 ounces Pumpkin Flowers VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	3.56% 4.62g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	3.65% 2.04g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	11.4% 1.83mg	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	NA	31.6% 0.41mg	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	29.3% 117μg	18% 71.4μg	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	61.7% 55.6mg	24.3% 22mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.4% 1.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	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	14% 97mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	NA	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Flowers VS Pumpkin Leaves per 7 oz

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

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

• 7 ounces of Pumpkin Flowers have 1.6 times more Vitamin B9 and 2.5 times more Vitamin C than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Pumpkin Leaves provide similar amounts of Vitamin A per seven ounces.
• Both Raw Pumpkin Flowers as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Pumpkin Leaves contain 3.2 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Potassium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Pumpkin Leaves contain similar levels of Calcium and Water per seven ounces.
• Both Raw Pumpkin Flowers as well as Raw Pumpkin Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin Flowers have 1.4 times more Carbohydrate than Pumpkin Leaves.
• While 7 oz of Raw Pumpkin Leaves contain 3.1 times more Protein than Raw Pumpkin Flowers.
• 7 ounces of Pumpkin Flowers provide inadequate amounts of Protein
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Raw Pumpkin Flowers as well as Raw Pumpkin Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pumpkin Flowers VS Pumpkin Leaves

What are the health benefits of Pumpkin Flowers compared to Pumpkin Leaves?

Pumpkin flowers and leaves are both nutritious plant-based foods. Pumpkin flowers are rich in vitamins A and C, as well as minerals like calcium and iron. They are also a good source of antioxidants. Pumpkin leaves, on the other hand, are high in fiber, vitamins A and K, and minerals like calcium and magnesium. Both can be beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Pumpkin Flowers or Pumpkin Leaves?

Both pumpkin flowers and pumpkin leaves are low in calories and high in fiber, making them great choices for weight loss. However, pumpkin leaves are slightly lower in calories and higher in fiber compared to pumpkin flowers. Therefore, incorporating more pumpkin leaves into your diet may help you lose weight easier. Additionally, both are rich in vitamins and minerals that support overall health and well-being.

Should I eat more Pumpkin Flowers or more Pumpkin Leaves to gain more muscles while training consistently?

Both pumpkin flowers and pumpkin leaves are nutritious options, but if you are looking to gain muscle while training consistently, pumpkin leaves may be the better choice. Pumpkin leaves are rich in vitamins, minerals, and antioxidants that support muscle function and recovery. They are also a good source of plant-based protein, which is essential for muscle growth. Incorporating pumpkin leaves into your diet along with a variety of other plant-based protein sources can help you achieve your muscle-building goals.

What is the environmental impact of producing Pumpkin Flowers compared to Pumpkin Leaves?

Both pumpkin flowers and pumpkin leaves have a relatively low environmental impact compared to animal products. Both are plant-based and require less water, land, and resources to produce than animal agriculture. However, pumpkin flowers are typically harvested before the plant fully matures, which means they may have a slightly lower environmental impact compared to pumpkin leaves, which are harvested later in the plant's growth cycle. Overall, incorporating both pumpkin flowers and leaves into your diet can be a sustainable choice for the environment.