Comparing Nutrients in 7 ounces Boiled Pumpkin Leaves with Salt VS Boiled Flowers Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	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	5.17% 6.73g	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	6.57% 4.76g	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	14% 5.36g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	19% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	3.84% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	7.63% 0.099mg	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	12.4% 49.6μg	20.3% 81.4μg	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	2.2% 2mg	11% 9.92mg	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	12.7% 1.9mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	22% 0.2mg	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	79.4% 6.35mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	NA	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	22.4% 157mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves with Salt VS Boiled Flowers Pumpkin with Salt per 7 oz

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

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

• 7 ounces of Boiled Pumpkin Leaves with Salt have 3.8 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.9 times more Vitamin B6, 24 times more Vitamin E and more Vitamin K than Boiled Flowers Pumpkin with Salt.
• While 7 oz of Boiled and Drained Flowers Pumpkin with Salt contain 1.6 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Flowers Pumpkin with Salt provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• 7 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin Leaves with Salt vs Boiled Flowers Pumpkin with Salt:

• 7 ounces of Boiled Pumpkin Leaves with Salt have 1.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 2.3 times more Phosphorus and 4.1 times more Potassium than Boiled Flowers Pumpkin with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Flowers Pumpkin with Salt contain similar levels of Calcium, Sodium and Water per seven ounces.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin Leaves with Salt have 3 times more Fiber and 2.5 times more Protein than Boiled Flowers Pumpkin with Salt.
• While 7 oz of Boiled and Drained Flowers Pumpkin with Salt contain 3.5 times more Sugars than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled Pumpkin Leaves with Salt and Boiled Flowers Pumpkin with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Flowers Pumpkin with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.