Comparing Nutrients in 7 ounces Pumpkin Flowers VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Pumpkin	13%	3%	84%

Macro Nutrients

	Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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% 6.5g	9.92% 13g	130g per day for Men 19-50 years
Sugars	NA	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	NA	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	94% 845μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	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	NA	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	29.3% 117μg	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	61.7% 55.6mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Pumpkin	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	17.4% 1.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	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	14% 97mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	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: Pumpkin Flowers VS Pumpkin per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Pumpkin Flowers vs Pumpkin:

• 7 ounces of Pumpkin Flowers have 3.7 times more Vitamin B9 and 3.1 times more Vitamin C than Pumpkin.
• While 7 oz of Raw Pumpkin contain 4.4 times more Vitamin A and 1.5 times more Vitamin B2 than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Pumpkin provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Raw Pumpkin Flowers as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin Flowers vs Pumpkin:

• 7 ounces of Pumpkin Flowers have 1.9 times more Calcium and 2 times more Magnesium than Pumpkin.
• While 7 oz of Raw Pumpkin contain 2 times more Potassium than Raw Pumpkin Flowers.
• Both Pumpkin Flowers and Pumpkin contain similar levels of Iron, Phosphorus and Water per seven ounces.
• Both Raw Pumpkin Flowers as well as Raw Pumpkin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pumpkin contain 2 times more Carbohydrate than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers as well as Raw Pumpkin provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Pumpkin Flowers VS Pumpkin

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

Pumpkin flowers are a good source of vitamins A and C, as well as minerals like calcium and iron. They are also low in calories and high in fiber. In comparison to pumpkins, pumpkin flowers are lower in calories and carbohydrates, making them a lighter option for those looking to manage their weight. Additionally, pumpkin flowers contain antioxidants that can help reduce inflammation and support overall health.

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

Both pumpkin flowers and pumpkin can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, pumpkin flowers are lower in calories and carbohydrates compared to pumpkin, making them a slightly better choice for weight loss. Incorporating a variety of plant-based foods, including pumpkin flowers and pumpkin, along with a balanced diet and regular physical activity, can help support weight loss efforts.

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

Both pumpkin flowers and pumpkin are nutritious options for gaining muscle while training consistently. Pumpkin flowers are low in calories and rich in vitamins and minerals, making them a great addition to a balanced diet. However, for muscle gain, it is important to focus on consuming an adequate amount of protein. Pumpkin itself is a good source of fiber and vitamins, but it is relatively low in protein compared to other plant-based sources. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds into your diet along with pumpkin and pumpkin flowers.

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

Pumpkin flowers have a lower environmental impact compared to pumpkins because they require less water, land, and resources to produce. Additionally, growing edible flowers can help promote biodiversity and support pollinators in the ecosystem.